I’ve Gone Google!

I have used Google in my Web Marketing business for a number of years now. The Adsense, Adwords and Analytics products have been key in monetizing my sites. I have also used the Google Webmaster Tools to track the submission of URL’s and identify site errors.

Now, I’m turning my attention to my personal productivity. Because of my experience in IT I have tended to want a high degree of control over my email. I also tended to think that I needed a high level of functionality. What I have come to terms with is that I don’t want to spend my time on the very technical aspects of managing my own technology. I also needed to determine what I truly needed in the productivity suite.

Another thing I have been mulling over is that my laptop is a beast. It’s heavy and it has a lot of fat applications loaded on it. So as I look at this whole concept. I want to see what is tying me down to my big fat laptop.

So lets start ticking off the issues.

Mail. Once I started using Gmail I found that my life became easier. I ported my personal email addresses over as pop3 accounts, deleting the email from the server when it was downloaded. I migrated all of my legacy email up to the new account along with my calendar and contacts. During this part of the change, I also tied all of this tightly to my Google+ profile. This is the beginning of my online platform.

Documents. Everything has been moved to Google Drive. I separated my true documents from the storage of my website source code and archives. Now I’m starting to realize the benefits of having everything in the cloud. No matter where I am or on what computer I can get to 90% of what I need.

Productivity Applications. Two nights ago, I uninstalled the complete Microsoft 2013 Office Premium suite from my laptop. This was quite a freeing event for me. Now that I only have the Google Apps to use. I can commit to migrating my documents to that format. Google addresses documents, spreadsheets, presentations, drawings and forms. This takes care of a lot. For Access I can use either the spreadsheet or I have access to MySQL for heavy lifting. The other things I need to consider is Visio (I think I can use autodesk online) and project.

Blogging. I used to blog on WordPress blogs that I hosted on my own servers. Again I needed to get myself out of the technology business and concentrate on what I really wanted to accomplish with blogging. I have moved my personal blog to blogger. Redirecting my personal domain name to Google. I still have a business blog to move. I found that this was not an easy task since there is not a good permalink match between the two and the workaround was a very manual process to complete.

What’s left?  I use netbeans for development. I have tried a few online IDE’s but have found them wanting. This is an application where I really need the functionality that netbeans provides. I say “need” but I have to remember that I have adapted very well with the other areas so I have to keep an open mind.

So what does this all mean to me? What have I accomplished?

I really like the ability to get to most of what I need from anywhere. I also feel like I’m leaving behind some legacy boat anchors. I am learning to use all of the social and collaborative tools of the Google suite. I’m linking Facebook, Twitter and Google+ to everything I do. I’m excited. I like being a consumer of technology.

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An evening at the Gathering Place

Tonight I had the pleasure of enjoying some incredible guitar at The Gathering Place in Glenwood, IA. Kay and Linus LeFever hosted David Michael Boyd a solo musician singing and playing original music who explores various musical genres including rock, blues, jazz, classical and “experimental expressionism.”

It was “Slow Breathing” from his GuitarArt album that was my favorite tonight. If you have read some of my articles on pain management, you may remember that I struggle with relaxation techniques. Somewhat because of the tendency for relaxation CD’s to follow far eastern religions which I’m not a fan of and that I’m just not a “turn the mind” off kind of guy. Not saying that’s wrong. I understand very much that I desperately need to relax my mind. But I digress.
This song “Slow Breathing” really captivated me. David introduced it as the night letting out it’s breath as if it’s exhaled all of the trouble from the previous day. I really liked that thought and as he started the song and continued singing, I felt myself being drawn in to a state of relaxation.
I didn’t get to stay for the whole program. Coming up on 8:00 pm it was time for me to find some ice after a long day at work. On the way out I got a moment to talk to David and express my appreciation for that song. He told me that he had several works that followed that genre. I have been on his site and hope to communicate with him more as I explore some CD’s to help me relax. I think I might have found what I’m looking for.
If you have a chance visit his site and listen to some of his music. He is an extraordinarily talented musician and wonderful Christian man.
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The overtime challenge

I knew that this week was coming. It’s a big project at Dotcomm and the roll out was scheduled for November 11th. It doesn’t take a rocket scientist to figure out that I’d be working more hours this week.

Now there’s no way that I could do the 16 hour days of yesterday. That just wasn’t going to happen. But I figured there would be 10 hour days and missed lunches. The question was, how was it going to affect my pain plan.

Monday was Veterans Day so that was a scheduled day off. Since it was the day before the “Go Live” for Google email, we decided that we should come in and make sure everything was ready to go. So I came in about 8:00 and stayed until 2:30 to work on documentation. So that day was fine. Not a big deal other than it being Veterans day and I had places to go and things to do!

For the rest of the week my boss said to plan on 9 hour days. Starting at 7:00 am. and ending at 5:00. Yesterday I came pretty close to that. I was here at 9, worked through lunch and left at 5:30. Not the kind of day that I had planned. I ended up cancelling my evening plans so I could reset up for today.

And with that schedule I also skipped my walking and doing hardly any stairs. So I was setting myself up for failure. To top it off, we had a lady up here with the Linus cloud of perfume. Chemical Sensitivity and allergies were on the war path. My limbic system was on full alert. Thank fully an email to my favorite Physical Therapist at the Pain Management Program helped to get me settled down.

So what are my take-a-ways?

1. I can challenge myself but don’t forget the system. Keeping the pacing program in tact is what will make tomorrow a better day.
2. Be mindful of what I am doing to myself. Don’t catastrophize when your testing your boundaries.
3. Be aware of others. If you are in a situation different than normal it’s likely that others are facing changes too.

I don’t mind doing the long hours as a one off. But this isn’t for me for the long term. I’ll have to keep that in mind as I consider long term goals.

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Veterans day thank you’s

This morning, I stopped at HyVee for breakfast. What a nice event and gesture. I was greeted by their welcoming volunteers and showed the way to a great breakfast. They had scrambled eggs, hash browns, bacon, sausage, biscuits and gravy, and cinnamon rolls and they asked. Do you want it all? That’s more than I can eat.

I sat down a visited with a fellow who was a guardsman and one of the lade volunteers visited with us too. Nice event. Wish I could have hung around and drank some more coffee.

At lunch I met up with 3 other guys from church at the Texas Road House. I was really surprised by how fast we got in. They didn’t seem as busy as I thought they would be. One of the guys that was with us had been a Hungarian translator in the Army and another was a Global weather forecaster who jumped out of airplanes with special forces. It made for some interesting conversation. I was the common denominator with this group. They really didn’t know each other, but judging by the conversation, I think they made some life long friends.

This evening my wife and I took her father and mother to Applebees. He was had received a bronze star for his contributions in the Battle of the Bulge during WWII. Our daughter Sarah works there so we made sure to get one of her tables. It was an honor to get to bring the 92 year old, Ronnie out for the evening. Another fine meal.

Thank you to all of the businesses that make this possible. I think it’s really nice to just get a meal and have a chance to visit with fellow veterans. So much of the time it is veteran organizations that promote support of the troops, holding special events etc. It’s nice to have a day for us that is so well supported by you. Thanks!

 

My Pacing Plan

Return to My Pain Management Program

I was really concerned about what my pacing plan was going to look like when I left the 4 week program. At that time I didn’t have a job so I was looking at a much more relaxed pace. I could spend most of my days just concentrating on the plan. What concerned me was what was going to happen once I got a job. Would I be able to do 40 hours per week and still keep up the program or was I going to need to just work part time. So far, working 40 hours is working. Longer term though, I think I’m going to try to find something to do part time. Mostly because I want to have more time to do the things that I want to do. So here’s my current schedule.

Weekdays

6:10 am – Stretching exercises start first thing in the morning. The only thing before that is starting the coffee.

Sometimes this is really hard for me. I may be in quite a bit of pain when I get up. On those days it’s about 50/50 whether I’ll feel good or not afterwards. If I don’t stretch I’ll be able to tell it later in the day, regardless of how my day started.

6:40 am – Coffee and get the ice packs out of the freezer

I’m probably not going to give up my coffee!

6:45 am – Icing

This is a nice time for me. I have it set up that I can ice on the love seat in the Man Cave. I catch a little of the news before I go to work. I didn’t do this before. I could hardly get up and get out of the house to make it to work on time before.

8:00 am to noon – Work and Stairs (8 flights)

I do stairs at least once but more than likely 3 or 4 times in the morning. I never take the elevator anymore. Throughout the day, I try to be mindful of my pace. I take breaks at regular periods and try not to stand or sit for more than an hour at a time. Usually, I change every 30 minutes.

12:00 noon – I eat lunch and take a 30 minute walk.

This is my favorite part of the day. I’ve been walking around down town since it has been nice. I’m not sure what I’ll do when the weather turns cold. I’m not much of a cold person.

1:00 – 5:00 pm – More stairs. and more work. Same pace.

After 5:00 pm – In the evening, depending on how I’m feeling, I may ice, take a warm bath or an evening walk.

I tend to only have one or two extracurricular activities throughout the week. Church and men’s group is all I’ll schedule. Occasionally I have an elders meeting or something but that’s it. I look at 9:00 being the time to get my head ready for bed. It’s tough with “The Mentalist” and “Blue Bloods” being on at that time!

Weekends

The weekends I’ll keep up most of the things that I do through the week except for the stairs. I’ll substitute yard chores or fun activities for the work activities I do throughout the week.. I think the key here is I try to keep it as consistent as possible so I don’t have significant changes to the amount or type of activities that I do. It’s hard because I like to get things done on the weekends. I have to keep myself under control.

And that’s pretty much it. I am pretty militant about my schedule. If I don’t get my way it gets ugly.

My Pain Management Program

My Drug Free Pain Management Program

First of all I need to give credit for this program to the University of Nebraska Medical
Center Pain Management Program
and staff. I consider the results a miracle after 8 years of suffering I am back to being a productive person and improving every day.

One of the reasons that I am posting all of this information is because I think it is important that people with chronic pain have an idea that there is another way to treat their pain besides drugs. And if they work with their doctor and physical therapist now, they can very possibly dodge the inevitable crash. It is very possible that you could effectively implement this plan and start improvement.

But I do want to highly recommend the UNMC PM Program as it will provide much more knowledge and medical support than could ever be done on your own. In four weeks you could be living a life that you thought you had left behind long ago.

So here goes a description of the way I am executing my program…

Pacing

There’s a whole new attitude you have to come to terms with when it comes to living with chronic pain. And part of it is pacing. Learning to do a consistent level of activity whether you hurt or not. Here is my current plan of attack. I set this plan up and follow it religiously. If I skip part of it I pay. So it’s up to me to maintain a consistent activity level which results in a consistent state in my chronic pain.

Exercise

As part of my exit planning from the Pain Management Program at UNMC. I learned that exercise is important and the focus of the exercise is really important. For those with chronic pain they should consider exercising with these outcomes by priority:

2. Endurance – coming soon

3. Coordination

4. Strength

Relaxation – coming soon

Desensitization – coming soon

Flexibility Exercises

Return to My Pain Management Program

For the flexibility exercises we were all started out at 5 repetitions and then increased by one each day until we reached 10.  So let’s get started with that. I am using the routines that were provided by the PMP. The are beginning, advanced, advanced II and aquatic.

The beginning flexibility exercises are obviously where you should start. As I indicated before you should start with 5 repetitions when repetitions are indicated. And work your way up to 10 the first week. Then continue this program for the next week.

Then you can do the same thing with the advanced flexibility exercises. Start at 5 work up to 10 and stay at them at least two weeks. After that it will be up to you and your Doctor or Physical Therapist of when to go to the Advanced II flexibility exercises.

Another really good routine for flexibility is the aquatic exercises. These are done in a pool and if you have access to a therapeutic pool all the better. In some cases you can get your doctor to write a prescription to get you access to the pool. The plan here is to start out with 5 repetitions and increase to 10. In the beginning this can be done up to 3 times a week and then decreased as you feel more confident in the other flexibility routines.

So there you have it. 4 routines to help you stay flexible. And just so you know, I am currently doing the Advanced II exercises every morning. I make coffee, and go to the basement to start my day.

Return to My Pain Management Program

Advanced Exercises II

Return to flexibility exercises

Advanced exercises emphasize additional increases in flexibility, muscle control (coordination) and balance. Not everyone will be able to progress to the advanced exercise routine. Advanced exercises are for persons with the appropriate abilities. The progression to the advanced exercise routine is not viewed as a pass/fail system for persons doing the beginning level exercises. Persons starting the advanced level of exercises will begin with five repetitions of most exercises and increase the repetitions by one per day until ten repetitions are reached. The exceptions are the repetitions followed by a prolonged stretch exercise, i.e., repetitions followed by a 30 second hold. This means that those exercises will be performed twice; once for the designated number of repetitions on each side during, moving in and out of a stretch position, then a second time held for 30 seconds on each side. This method of stretching provides both beneficial mobilization to the nervous system, as well as a sustained stretch designed to improve muscle length. Be sure to breathe during the sustained stretch exercises. Holding the breath does not allow for a complete stretch of the muscle or fascia (after all, this is the reason for doing stretching exercises!). Be sure to stretch a little further as the initial stretch sensation decreases during the 30 second – stretch period.

 ADVANCED EXERCISES

1. Breathing Exercise (3 Times; 15 Seconds Each)

2. Facial Exercises

3. Chin to Shoulder

4. Chicken

5. Alternating Shoulder Rolls

6. Stand on One Foot (20-30 seconds TWICE each leg)

7. Large Arm Circles (Circle Forward Then Backward)

POLE/TOWEL EXERCISES

8. Pole Swing

9. Over Head and Behind Neck

10. Up Down/Back Down

11. Lean Back

STANDING STRETCHES

12. Calf Stretch (TWICE for each leg: first do reps, then 30 second

hold)

FLOOR EXERCISES

13. Hamstring Stretch (TWICE for each leg: first do reps, then 30 sec hold) .

14. Front Thigh Stretch (TWICE each leg: first do reps, then 30 sec hold)

15. Side Leg Lift

16. Groin Stretch (Do TWICE: first do reps, then 30 second hold)

17. Thigh Dives and Head Rolling

18. One Leg Fanny Lift

19. Pull the Knee Across

20. Toe Pointer

21. RoIling Angel

22. Side Pivot

23. The Seal

24. Press Up and Hold (Stretch for 5 seconds each time)

1. BREATHING EXERCISE: Place one hand on your abdomen and the other hand on your chest. To do correct abdominal breathing, your stomach should expand as you inhale. You may assist your exhalation by pushing your abdomen ¡n as you exhale. The hand on your chest is to help you to be aware of how much your abdomen moves relative you your chest. Inhale for five seconds and exhale for ten seconds. Don’t hold your breath at any point during this exercise. Repeat 3 times.

2. FACIAL EXERCISES: Open your mouth wide and shut your eyes tight. Repeat the proper number of repetitions.

3. CHIN TO SHOULDER: Turn your head and neck to the right and try to touch your chin to the right shoulder. Turn your head and neck to the left and try to touch your chin to the left shoulder. Turning the head and neck is more important than simply trying to touch the chin to the shoulder. Turning the head to the right and to the left count is one repetition. Repeat the proper number of repetitions.

4. CHICKEN: Move your head forward by moving your chin forward. Now move your chin back by tucking it in toward your neck, the head movement should be parallel to the floor. Repeat the proper number of repetitions.

5. ALTERNATING SHOULDER ROLLS: While standing with your arms at your sides roll the right shoulder backward in a circular motion then do the same for the left shoulder. Repeat. Next roll one shoulder at a time in the circular motion in the forward direction. Rolling the right shoulder then the left shoulder count is one repetition. Repeat the proper number of  repetitions.

6. STAND ON ONE FOOT: Balance on one foot for 20-30 seconds without touching the wall or furniture. Do the same on the other leg. Balance twice on each leg.

7. LARGE ARM CIRCLES: While standing move both arms in large circles in the forward direction making sure that your elbows come as close to your ears as possible. Repeat the proper number of repetitions. Complete the large circles in the reverse direction. Repeat the proper number of repetitions.

8. POLE SWING: Standing with the exercise pole in front of the thighs and the hands toward he ends of the pole, swing the pole up and back to the right while twisting from the waist. Be sure to look with your whole head and neck to the right while you do this. Swing your pole down to the front of the thighs and then up and back to the left, looking to the left while twisting from the waist. This should be one sweeping motion without stopping in the middle. Also be sure to turn your head to the left as you twist to the left. Repeat the proper number of repetitions.

9. OVER HEAD AND BEHIND NECK: Hold the pole down and in front of your thighs with both hands toward the ends of the pole. KEEP YOUR ARMS STRAIGHT (but not stiff) as you raise the pole over your head. Bend your arms and rest the pole behind your neck. Straighten your arms again and raise the pole over your head and return to the starting position. Repeat the proper number of repetitions.

10. UP DOWN BACK DOWN: Hold the pole at each end behind your thighs with your palms facing forward. 1) Bend your elbows and slide the pole up your back, 2) Slide the pole down your back, 3) Raise the pole backward and away from your back and legs as high as you can, 5) Then return to the starting position. Steps l—4 count as ONE REPETITION. Be sure to relax your shoulders each time the pole goes down. Repeat the proper number of repetitions

11. LEAN BACK: Stand with the pole behind your hips. Secure the pole by placing the pole behind your back in the bend of your with your hands on your hips. Push down on your hips to decrease the pressure on your low back. Keep your knees straight as you lean backward from the waist. It helps a great deal to tilt your head back as you lean back. Repeat the proper number of repetitions.

 STANDING STRETCHES

+ NOTE: ALL PROLONGED STRETCHES SHOULD BE DONE WHILE YOU ARE BREATHING. DO NOT HOLD YOUR BREATH!!!! MOVE INTO MORE OF A STRETCH ONCE THE INITIAL STRETCH SENSATION LESSENS.

12. CALF STRETCH: Stand facing a wall. Place the toes of the left foot against the wall with the right foot and leg behind you. The right calf behind you will be the one stretched. Place the right foot so that the right foot is perpendicular (90 degrees) to the wall you are facing. Keep the heel of the right foot down and the right knee straight as you lean against the wall in front of you. (Some people find resting the left knee on the wall helpful.) If you do not feel a stretch in the right calf, move the heel of the right foot back an inch at a time and attempt the stretch again. The further back the right heel is, the more of a stretch is required of the right calf muscles. Begin repetitions by bending the right knee and then straightening the right knee. Then hold the stretch for 30 seconds with the right knee straight. Then do the stretch for the left calf, beginning with repetitions and ending with a 30 second hold.

 FLOOR EXERCISES

 13. HAMSTRING STRETCH: Lay on the mat on your back. Grab the back of your right knee with both hands. If you cannot reach around your knee, wrap a towel behind your knee with each end in each hand. Try to keep your left leg flat on the mat or floor. While holding on to your right knee, straighten your right knee so that the right foot moves upward toward the ceiling. Perform the correct number of repetitions, straightening and bending the right knee. Then hold the stretch with right leg straight for 30 seconds. Repeat the correct number of repetitions and then the sustained stretch while holding on to the left knee.

 14. FRONT THIGH STRETCH: Lie on your right side and grab your left ankle with your left hand. Keep your thigh parallel to the floor as you pull your ankle back away from your hip — NOT TOWARD YOUR HIP. You should feel the stretch in the front of your thigh.  erform the correct number of repetitions then hold the stretch, ankle pulled away from the hip, for 30 seconds. Roll over onto your other side, change hand positions and stretch the other thigh. Perform the correct number of repetitions followed by a sustained stretch of 30 seconds.

 15. SIDE LEG LIFT: Lie square on your right side with your legs straight and the top leg on the floor behind the bottom leg with the toes pointing down and touching the floor. The heel should be pointed up toward the ceiling. Raise your top leg straight up toward the ceiling and back down. Be sure that your foot points down to the floor and not up toward the ceiling or your face. Repeat. Roll over on to the other side and repeat the proper number of repetitions.

 16. GROIN STRETCH: Get down on the exercise mat on your hands and your knees. While still on your hands and knees, spread your knees as far apart as possible while keeping your spine straight. Move your knees apart to get more of a stretch as needed. Perform repetitions by gently sitting back into the stretch or moving hips backwards to increase the stretch in the inner thigh. Release the stretch by moving the hips forward slightly. End by holding the stretch for 30 seconds. Be sure to breathe while you are stretching.

 17. THIGH DIVES AND HEAD ROLLING: While on your back have your knees bent with the feet flat on the mat. Place the feet as far apart as possible. Try to touch the right knee to the floor between your feet as you turn your head to the right. Then try to touch the left knee to the floor between your feet as you turn your head to the left. Repeat the proper number of repetitions.

 18. ONE LEG FANNY LIFT: While on your back with your knees bent and feet on the floor, cross the right leg over the left leg. Keeping the legs crossed, lift your fanny up off the ground. Be sure to keep your hips level while you raise them up. Repeat the appropriate number of times. Cross the left leg over the right and lift the fanny up and down. Repeat the proper number of repetitions.

 19. PULL THE KNEE ACROSS: While on your back grab the left knee with the right hand and pull the left knee up toward the right shoulder and stretch. Now do the same for the other side by using your left hand to grab the right knee and pull it up toward the left shoulder. Repeat the proper number of repetitions. You may also add a sustained stretch of 30 seconds at the end of repetitions on each leg.

 20. TOE POINTER: Bring your right knee to your chest; straighten your leg and point the heel toward the ceiling (your knee must be straight). Now point your toes toward your face, hold your toes in this position as you lower your leg to the floor, keeping your knee straight. Finish by bending your knee so that the foot is flat on the floor. Then do the same on the left side. Repeat the proper number of repetitions by alternating legs.

 21. ROLLING ANGEL: Lie on your back with your arms on the floor away from your sides at shoulder height. Your legs should be flat on the floor and the feet should be much wider than shoulder-width apart. Keep your feet apart during the exercise. Bring your right arm across your body and touch the floor beneath (or past) your left hand. (Your right shoulder should come up off the floor, as should your right hip.) Return to the starting position and repeat with the left (only one arm should be moving at one time). Try to move so that you are not stiff in the trunk and midsection. Repeat the proper number of repetitions.

 22. SIDE PIVOT: Lie on your side so that your legs and trunk are in a straight line. Cross your arms over your chest and lift your shoulders and both legs off the mat 2 —3 inches using the elbow on the mat for balance. Stay on your side. Do not roll onto your back. Repeat. Roll over and repeat the proper number of repetitions on the other side.

 23. THE SEAL: Lie on your stomach and place your arms down at your sides. 1) Bring your shoulder blades together behind you, 2) Raise your head, shoulder and chest off of the floor while keeping your shoulder blades together, 3) Relax and let your chest, arms and shoulders back down to the floor. Be sure to relax all of your muscles before lifting up for the next repetition. Repeat the proper number of repetitions.

 24. PRESS UP AND HOLD: Starting face down, place your hands under your shoulders. Straighten your arms and push your shoulders and chest up off the floor. BE SURE THAT YOUR HIPS STAY ON THE FLOOR AND THAT YOU LET YOUR TUMMY SAG. THE MUSCLES IN THE HIPS AND BACK SHOULD BE RELAXED! Hold the stretch for 5 seconds and repeat.

• If you are not able to do this exercise and keep your hips on the floor, move your hands more forward and/or out to the side on the floor before straightening your arms.

 25. CHILD’S POSE: Kneel on your hands and knees with the knees separated about as wide as your hips to allow room for your torso. Bring your hips back attempting to sit back onto the heels of your feet. Allow your head to bend down toward the floor while allowing the chest spine and lower back spine curve in the same manner. Breathe and relax into this position for 20-30 seconds once.

Return to flexibility exercises

Advanced Exercises

Return to flexibility exercises

1. Breathing Exercise (3 Times; 15 Seconds Each) ;
2. Facial Exercises
3. Chin to Shoulder :
4. Chicken
5. Reach Overhead
6. Alternating Shoulder Rolls !
7. Stand on One Foot (20-30 seconds TWICE each leg) !

POLE/TOWEL EXERCISES

8. PoleSwing
9. Back Scrubber ;
10. Lean Back

STANDING STRETCHES I

11. Doorway Chest Stretch (TWICE for 30+ seconds – BREATHE!) !
12. Calf Stretch (TWICE for 30+ seconds – each leg) !

FLOOR EXERCISES

13. Hamstring Stretch (Each leg TWICE for 30+ seconds) ;
14. Opposite Limb Pointer
15. Groin Stretch (TWICE for 30 seconds) :
16. Front Thigh Stretch (Each leg TWICE for 30+ seconds) !
17. Pull the Knee Across !
18. One Leg Fanny Lift !
19. Side Pivot
20. Thigh Dives and Head Rolling ¡
21. Press Up and Hold (Stretch for 5 seconds each time) ¡
22. Child’s Pose

ADVANCED EXERCISES

Advanced exercises emphasize additional increases in flexibility, muscle control (coordination) and balance. Not everyone will be able to progress to the advanced exercise routine. Advanced
exercises are for persons with the appropriate abilities. The progression to the advanced exercise routine is not viewed as a pass/fail system for persons doing the beginning level exercises. Persons starting the advanced level of exercises will begin with five repetitions of most exercises and increase the repetitions by one per day until ten repetitions are reached. The exceptions are the prolonged stretch exercises, i.e., 30+ seconds twice. This means that those exercises will be held for 30+ seconds and then repeated once more. Be sure to breathe during these exercises. Holding the breath does not allow for a complete stretch of the muscle or fascia (after all, this is the reason for doing stretching exercises!). Be sure to stretch a little further as the initial stretch sensation decreases during the 30+ second – stretch period.

1. BREATHING EXERCISE: Place one hand on your abdomen and the other hand on your chest. To do correct abdominal breathing, your stomach should expand as you inhale. You may assist your exhalation by pushing your abdomen in as you exhale. The hand on your chest is to help you to be aware of how much your abdomen moves relative you your chest. Inhale for five seconds and exhale for ten seconds. Don’t hold your breath at any point during this exercise. Repeat 3 times.

2. FACIAL EXERCISES: Open your mouth wide and shut your eyes tight. Repeat the proper number of repetitions.

3. CHIN TO SHOULDER: Turn your head and neck to the right and try to touch your chin to the right shoulder. Turn your head and neck to the left and try to touch your chin to the left shoulder. Turning the head and neck is more important than simply trying to touch the chin to the shoulder. Turning the head to the right and to the left count is one repetition. Repeat the proper number of repetitions.

4. CHICKEN: Move your head forward by moving your chin forward. Now move your chin back by tucking it in toward your neck, the head movement should be parallel to the floor. Repeat the proper number of repetitions.

5. REACH OVERHEAD: Stand with your arms at your sides. Reach with both hands overhead as you breathe in. Be sure to bring your elbows as close to your ears as possible. Let your arms down as you exhale. Repeat the proper number of repetitions.

6. ALTERNATING SHOULDER ROLLS: While standing with your arms at your sides roll the right shoulder backward in a circular motion then do the same for the left shoulder. Repeat. Next roll one shoulder at a time in the circular motion in the forward direction. Rolling the right shoulder then the left shoulder count is one repetition. Repeat the proper number of repetitions.

7. STAND ON ONE FOOT: Balance on one foot for 20-30 seconds without touching the wall or furniture. Do the same on the other leg. Balance twice on each leg.

POLE/TOWEL EXERCISES

8. POLE SWING: Standing with the exercise pole in front of the thighs and the hands toward the ends of the pole, swing the pole up and back to the right while twisting from the waist. Be sure to look with your whole head and neck to the right while you do this. Swing your pole down to the front of the thighs and then up and back to the left, looking to the left while twisting from the waist. This should be one sweeping motion without stopping ¡n the middle. Also be sure to turn your head to the left as you twist to the left. Repeat the proper number of repetitions.

9. BACK SCRUBBER: Stand and hold the pole as you would hold a towel to dry your back (one hand behind your head and the other behind your lower back). Move your hands as close together as possible on the pole. Scrub your back up and down with the pole. Make sure to keep your head up and facing straight ahead, rather than looking down at the floor. Switch hand positions and repeat the proper number of repetitions.

10. LEAN BACK: Stand with the pole behind your hips. Secure the pole by placing the pole behind yóur back in the bend of your with your hands on your hips. Push down on your hips to decrease the pressure on your low back. Keep your knees straight as you lean backward from the waist. It helps a great deal to tilt your head back as you lean back. Repeat the proper number of repetitions.

STANDING STRETCHES –
+ NOTE: ALL PROLONGED STRETCHES SHOULD BE DONE WHILE YOU ARE BREATHING. DO NOT HOLD YOUR BREATH!!!! MOVE INTO MORE OFASTRETCH ONCE THE INITIAL STRETH SENSATION LESSENS

11. DOORWAY CHEST STRETCH: Stand in a doorway with your hands overhead on the edges of the open doorway. Hold on to the edges of the doorway while you lean forward. You should feel a stretch in the front of your chest or in your arms. Hold the stretch for a minimum of 30 seconds WHILE BREATHING and repeat once more.

12. CALF STRETCH: Stand facing a wall. Place the toes of the left foot against the wall with the right foot and leg behind you. The right calf behind you will be the one stretched. Place the right foot so that the right foot is perpendicular (90 degrees) to the wall you are facing. Keep the heel of the right foot down and the right knee straight as you lean against the wall in front of you. (Some people find resting the left knee on the wall helpful.) If you do not feel a stretch in the right calf, move the heel of the right foot back an inch at a time and attempt the stretch again. The further back the right heel is, the more of a stretch is required of the right calf muscles. BREATHE Hold the stretch for a minimum of 30 seconds then do the stretch for the left calf. Repeat once more for each leg.
FLOOR EXERCISES
13. HAMSTRING STRETCH: Lay on the floor on your back either by a piece of furniture that can support your leg or in a doorway. Straighten your right leg and place the right heel on the piece of furniture so that the heel is pointing toward the ceiling. Be sure to keep the knee straight while in this position. Keep your left leg flat on the mat or floor. You get more of a stretch if you move your hips closer to the doorway or the piece of furniture. Hold the stretch for a minimum of 30 seconds. While you are stretching, it is a good practice to move into more of a stretch as the initial stretch sensation decreases. Release the stretch after the appropriate time has passed, then do the stretch a second time. Repeat the stretch twice on the left leg by changing leg positions.
•. REMINDER: ALL PROLONGED STRETCHES SHOULD BE DONE WHILE YOU ARE BREATHING.
DO NOT HOLD YOUR BREATH!!!! MOVE INTO MORE OF A STRETCH ONCE THE INITIAL
STRETCH SENSATION DECREASES.

14. OPPOSITE LIMB POINTER: Get down on the exercise mat on your hands and your knees. Raise the right arm and the left leg off the floor so that they are in a straight line with your body and parallel to the floor. Place the arm and the leg back down. Turn your head and look at the hand that ¡s being raised off of the floor. Raise the left arm and the right leg off the floor and place them back down. Turn your head appropriately. BE SURE TO RELAX YOUR MUSCLES BEFORE DOING THE NEXT REPETITION! Alternate the limbs. Pointing one set of limbs and then the other alternately count as one repetition. Repeat the proper number of repetitions.

15. GROIN STRETCH: Get down on the exercise mat on your hands and your knees. While still on your hands and knees, spread your knees as far apart as possible while keeping your spine straight. Move your knees apart to get more of a stretch as needed. Hold the stretch for a minimum of 30 seconds and repeat once more. Be sure to breathe while you are stretching.

16. FRONT THIGH STRETCH: Lie on your right side and grab your left ankle with your left hand. Keep your thigh parallel to the floor as you pull your ankle back away from your hip — NOT TOWARD YOUR HIP. You should feel the stretch in the front of your thigh. Hold the stretch for 30 seconds and repeat once more. Roll over onto your other side, change hand positions and stretch the other thigh. Hold the stretch and repeat twice on each side for a minimum of 30 seconds each time.

17. PULL THE KNEE ACROSS: While on your back grab the left knee with the right hand and pull the left knee up toward the right shoulder and stretch. Now do the same for the other side by using your left hand to grab the right knee and pull it up toward the left shoulder. Repeat the proper number of repetitions.

18. ONE LEG FANNY LIFT: While on your back with your knees bent and feet on the floor, cross the right leg over the left leg. Keeping the legs crossed, lift your fanny up off the ground. Be sure to keep your hips level while you raise them up. Repeat the appropriate number of times. Cross the left leg over the right and lift the fanny up and down. Repeat the proper number of repetitions.

19. SIDE PIVOT: Lie on your side so that your legs and trunk are in a straight line. Cross your arms over your chest and lift your shoulders and both legs off the mat 2 —3 inches using the elbow on the mat for balance. Stay on your side. Do not roll onto your back. Repeat. Roll over and repeat the proper number of repetitions on the other side.

20. THIGH DIVES AND HEAD ROLLING: While on your back have your knees bent with the feet flat on the mat. Place the feet as far apart as possible. Try to touch the right knee to the floor between your feet as you turn your head to the right. Then try to touch the left knee to the floor between your feet as you turn your head to the left. Repeat the proper number of repetitions.

21. PRESS UP AND HOLD: Starting face down, place your hands under your shoulders. Straighten your arms and push your shoulders and chest up off the floor. BE SURE THAT YOUR HIPS STAY ON THE FLOOR AND THAT YOU LET YOUR TUMMY SAG. THE MUSCLES IN THE HIPS AND BACK SHOULD BE RELAXED! Hold the stretch for 5 seconds and repeat. •• If you are not able to do this exercise and keep your hips on the floor, move your hands more forward and/or out to the side on the floor before straightening your arms

22. CHILD’S POSE: Kneel on your hands and knees with the knees separated about as wide as your hips to allow room for your torso. Bring your hips back attempting to sit back onto the heels of your feet. Allow your head to bend down toward the floor while allowing the chest spine and lower back spine curve in the same manner. Breathe and relax into this position for 20-30 seconds once.

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Beginning Exercises

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1. Breathing Exercise (Breathe Three Times; 15 Seconds Each)
2. Facial Exercises :
3. Chin to Shoulder
4. Chicken I
5. Shoulder Rolls (Roll Forward Then Backward)
6. Heel /Toe Rocking
7. Large Arm Circles (Circle Forward Then Backward)
POLE/TOWEL EXERCISES:
8. Trunk Twister (Turning to the Right and Left Count as One Repetition)
9. Over Head and Behind Neck :
10. Up Down/Back Down :
ii. Lean Back !
FLOOR EXERCISES: !
12. Groin Stretch
13. Hamstring Stretch (On your Back) (Stretch TWICE for a minimum of 30 Seconds While BREATHING)
14. Tummy Tucker :
15. Front Thigh Stretch
16. Side Leg Lift !
17. Both Knees to Shoulders ¡
18. Knee and Head Opposite Rolling
19. Thigh and Arm Slide (Lie first on the Right Side then the Left Side)
20. Fanny Lift :
21. Toe Pointer !
22. Rolling Angel !
23. TheSeal ¡
24. Arm Flapping
25. Elbow Propping (Stretch TWICE for a minimum of 30 Seconds : While BREATHING) :

1. BREATHING EXERCISE: Place one hand on your abdomen and the other hand on your chest. To do correct abdominal breathing, your abdomen should expand as you inhale. You may assist your exhalation by pushing your abdomen in as you exhale. The hand on your chest is to help you be aware of how little your chest moves when proper abdominal breathing is done. Inhale for five seconds and exhale for ten seconds. Don’t hold your breath at any point during this exercise. Repeat three times only.

2. FACIAL EXERCISES: Open your mouth wide and shut your eyes tight. When you finish the repetition, your eyes should be open and your mouth should be closed. Repeat the proper number of repetitions.

3. CHIN TO SHOULDER: Turn your head and neck to the right and try to touch your chin to the right shoulder. Turn your head and neck to the left and try to touch your chin to the left shoulder. Turning the head and neck is more important than simply trying to touch the chin to the shoulder. Turning your head to the right AND to the left count is ONE REPETITION. Repeat the proper number of repetitions.

4. CHICKEN: Move your head forward by moving your chin forward. Now move your chin back by tucking it in toward your neck, the movements should be parallel to the floor. Repeat the proper number of repetitions.

5. SHOULDER ROLLS: Stand with your arms at your sides and your hands on the sides of your thighs. Without moving your hands, move both shoulders (not the elbows) ¡n a circular motion forward. Repeat. Then move your shoulders ¡n a circular motion in the reverse direction. Repeat the proper number of repetitions.

6. HEEL/TOE ROCKING: While standing raise up on both toes and then back on both heels. Repeat the proper number of repetitions.

7. LARGE ARM CIRCLES: While standing move both arms ¡n large circles in the forward direction making sure that your elbows come as close to your ears as possible. Repeat the proper number of repetitions. Complete the large circles in the reverse direction. Repeat the proper number of repetitions.

POLE/TOWEL EXERCISES: You will need a small wooden pole or an old broomstick for the followinj exercises. If you don’t have a pole, a towel can be used.

8. TRUNK TWISTER: Stand with your feet shoulder width apart. Place the pole behind your neck by resting it on your shoulders with your hands holding on to the ends of the pole. Your feet should be a little farther apart than shoulder width. Bend your knees slightly and keep them bent slightly through the entire exercise. Twist from the waist and turn your head in the same direction as you twist from right to left. Do not lean from side to side. Keep your spine vertical as you rotate. Repeat the proper number of repetitions

9. OVER HEAD AND BEHIND NECK: Hold the pole down and in front of your thighs with both hands toward the ends of the pole. KEEP YOUR ARMS STRAIGHT (but not stiff) as you raise the pole over your head. Bend your arms and rest the pole behind your neck. Straighten your arms again and raise the pole over your head and return to the starting position. Repeat the proper number of repetitions
10. UP DOWN/BACK DOWN: Hold the pole at each end behind your thighs with your palms facing forward. 1) Bend your elbows and slide the pole up your back, 2) Slide the pole down your back, 3) Raise the pole backward and away from your back and legs as high as you can, 5) Then return to the starting position. Steps 1 —4 count as ONE REPETITION. Be sure to relax your shoulders each time the pole goes down. Repeat the proper number of repetitions.

11. LEAN BACK: Stand with the pole behind your hips. Secure the pole by placing the pole behind your back in the bend of your with your hands on your hips. Push down on your hips to decrease the pressure on your low back. Keep your knees straight as you lean backward from the waist. It helps a great deal to tilt your head back as you lean back. Repeat the proper number of repetitions.

FLOOR EXERCISES

+ NOTE: ALL PROLONGED STRETCHES SHOULD BE DONE WHILE YOU ARE BREATHING. DO NOT HOLD YOUR BREATH!!!! MOVE INTO MORE OF A STRETCH ONCE THE INITIAL STRETCH SENSATION LESSENS

12. GROIN STRETCH: Sit on the mat with the soles of your feet touching each other. Grab your ankles with both hands as you place your elbows on your knees. Spread your knees apart by pushing them down with your elbows as you bend forward at the waist and bring your chin to your chest. Repeat the proper number of repetitions. + ALTERNATE GROIN STRETCH: Get down on the exercise mat on your hands and your knees. While still on your hands and knees, spread your knees as far apart as possible while keeping your spine straight. Move your knees apart to get more of a stretch as needed. It is easier on your low back if you move your hips slightly toward your heels. Hold the stretch for 30 seconds and repeat once more. Be sure to breathe while you are stretching.

13. HAMSTRING STRETCH: Lay on the mat on your back. Grab the back of your right knee with both hands. If you cannot reach around your knee, wrap a towel behind your knee with each end ¡n each hand. Try to keep your left leg flat on the mat or floor. While holding on to your right knee, straighten your right knee so that the right foot moves upward toward the ceiling. Hold that stretch for a minimum of 30 seconds. Release the stretch then do it on the other leg. Repeat the stretch once more for each leg.

14. TUMMY TUCKER: Lay on the mat on your back. Spread your feet slightly wider than shoulder width apart. Place your fingertips on the lower outside of your abdomen (have your physical therapist show you exactly where). Use your fingertips to tell you that your muscles are working properly. Turn your legs and feet slightly inward. Now ‘tuck your tummy’ (tensing those muscles) while raising your head and shoulders up off the mat by no more than 1 – 3 inches. Then let your head and shoulders back down. Be sure to breathe when you raise up. Repeat the proper number of repetitions.

15. FRONT THIGH STRETCH: Lie on your right side and grab your left ankle with your left hand. Keep your thigh parallel to the floor as you pull your ankle back and AWAY from your bottom. (Do not pull your foot toward your rear-end) You should feel the stretch in the front of your thigh. Repeat the proper number of repetitions. Roll over onto your other side, change hand positions and stretch the other thigh. Repeat the proper number of repetitions.

16. SIDE LEG LIFT: Lie square on your right side with your legs straight and the top leg on the floor behind the bottom leg with the toes pointing down and touching the floor. The heel should be pointed up toward the ceiling. Raise your top leg straight up toward the ceiling and back down. Be sure that your foot points down to the floor and not up toward the ceiling or your.face. Repeat. Roll over on to the other side and repeat the proper number of repetitions.

17. BOTH KNEES TO SHOULDERS: With both hands, grab your knees and pull the right knee to the right shoulder and the left knee to the left shoulder at the same time. Do this in a manner that makes your rear-end come up off the floor slightly. Repeat. If you cannot reach or hold onto your knees, wrap a towel behind both knees and hold on to each end with your hands. Complete the exercise as described above. Repeat the proper number of repetitions.

18. KNEE AND HEAD OPPOSITE ROLLING: While on your back with both knees bent and the feet flat on the floor, lay both knees to the right while you turn your head and neck to the left. Then lay your knees to the left while you turn your head and neck to the right. Be sure to allow one of your hips to roll up and off of the mat. Your feet should still be on the floor and may roll from one side to the other also. Repeat.

19. THIGH AND ARM SLIDE: Lay on your side with your arms out in front of you laying one on top of the other with the palms touching each other. The legs should be laying one on top of the other as well with the hips and knees bent at a 90 degree angle. Slide the top thigh and top arm forward simultaneously over the thigh and arm respectively without lifting them up. The top hand should only reach slightly past the bottom hand. Then slide your top arm and leg back to the starting position. Repeat. Roll over onto the other side. Repeat.

20. FANNY LIFT: As you lie on your back, bend your knees and have your feet flat on the mat. Raise your fanny up and off of the floor as high as you can, keeping your trunk in a straight line from the shoulders to the knees. (Your shoulders must remain on the mat). Repeat the proper number of repetitions.

21. TOE POINTER: Lie on your back with your knees bent and both feet flat on the floor. There is more of a stretch with the arms spread as far as possible away from your sides.  Five Steps
i. Bring your right knee to your chest
ii. straighten your leg and point the heel toward the ceiling (your knee should be straight)
iii. point your toes toward your face, hold your toes in this position
iv. lower your leg to the floor, keeping your knee straight
v. finish by bending your knee so that the foot ¡s flat on the floor
ALTERNATE BETWEEN RIGHT AND LEFT, Repeating the proper number of repetitions by alternating legs; right! left one, right / left two, right left three, etc.

22. ROLLING ANGEL: Lie on your back with your arms on the floor away from your sides at shoulder height. Your legs should be flat on the floor and the feet should be much wider than shoulder-width apart. Keep your feet apart during the exercise. Bring your right arm across your body and touch the floor beneath (or past) your left hand. (Your right shoulder should come up off the floor, as should your right hip.) Return to the starting position and repeat with the left (only one arm should be moving at one time). Try to move so that you are not stiff in the trunk and midsection. Repeat the proper number of repetitions.

23. THE SEAL: Lie on your stomach and place your arms down at your sides. 1) Bring your shoulder blades together behind you, 2) Raise your head, shoulder and chest off of the floor while keeping your shoulder blades together, 3) Relax and let your chest, arms and shoulders back down to the floor. Be sure to relax all of your muscles before lifting up for the next repetition. Repeat the proper number of repetitions.

24. ARM FLAPPING: Lie on your stomach with your arms straight out away from your sides at shoulder height, resting them on the floor palms down. Raise both arms up off of the floor toward the ceiling (not down toward the feet). Repeat the proper number of repetitions.

25. ELBOW PROPPING: Lie face down with your elbows under your shoulders. Let your tummy sag down toward the floor by relaxing your back, hip muscles and leg muscles. Be sure that your head is held up and not hanging down. Rest your chin on tips of your straightened fingers. Your nose should be pointed downward slightly. Hold the stretch for a minimum of 30 seconds then repeat once more. Be sure to breathe while you stretch.

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