The List of my Stretching Exercises. Version 2:
The List of my Stretching Exercises. Version 2.1:
I do each of the following at least 3 times per day, since the consolidation/recovery phase:
1) My number one exercise looks similar to the one that starts around second 42:
I try to grab my thighs with my hands on the sides and try to push further.
As I got taller, unfortunately I have failed to reach my toes with my hands. I hope someday I can make it happen gain 
Update: I can finally touch my toes with my hands!!
2) The one that starts around second 1:25, in the same video for exercise 1:
These days, since I cannot bend my knees that much, it looks like what the guy in the video does, but I would like to improve in bending one legs further during consolidation.
3) The one that starts around second 2:04 in the same video:
However instead of towels, I use my hands to bring the leg up. Also when up, I try to tilt the leg as an extra exercise.
4) I think this exercise is similar to squats, but I do this on the bed. while sitting with my legs straightened at start, I bend my knees and try to sit up on my toes, using my hands on the floor as support. This is very difficult for me, cause of my stiff quads.
5) Thomas stretch:
However I use my hands behind my thighs to push them further towards my chest.
6) While sitting on the bed, I make a diamond shape with legs (bent knees, toes touching). I push my chest towards my tibias, while my hands are on my toes.
Update: Now my toes a lot closer to my body, as I can bend my knees a lot more than the distraction times.
7) I lie down on my back, with knees bent and legs far apart by as much as my shoulders. I then roll my legs to the right all the way to the floor and then repeat for the left side. This exercises makes me feel relaxed a bit, otherwise, it's not as important as others.
8 ) This is like a set of exercises:
8a) I do the one that starts around second 1:25 in:
8b) I lie down on my side at the edge of the bed, with my back facing the side of the bed. I then take on leg slightly up and then moving back from bed and down towards the side wall of the bed. I do that for several times for each side.
8c) I lie down on my back close to the edge of the bed, then move the leg that is closer to the edge down along the sidewall of the bed, while the other leg is on the bed, bent to support the move.
9) This is like a set of exercises.
I would like to clarify that my list mostly focuses on the legs, but there are some moves that are generally helpful for the body to stay flexible.
9a) Cobra:
9b) Cat:
But I also add this fellow's move around second 17
:
9c) I had recommended this to Movie, for knee pain. I had learnt this from a PT a few years ago, and it helped me manage the knee pain I had at the time: I start with a plank like around second 38 in this video:
I then move my body up and down for 40 to 60 times each time.
10) I sit with my legs bent towards my chest. I then use a stretch band to tie my knees together right at the upper knee parts. I then try to move the knees apart by as much as I can.
11) A set:
11a) I use a towel and do the exercise that starts around second 1.31 in the video of exercise 1:
11b) I wrap a towel around my ankle, and try to pull the towel towards myself (which makes my knee bend), while keeping the other leg straight. I do this several times for each leg.
12) I sit at the edge of a bed, chair, sofa, etc., with both legs on the ground, one bent and one straight. I then move my body forward. The more forward, the higher the pressure on hamstrings.
13) Standing next to the bed for support, I bend to touch the ground with my hands. This is my comfort zone, as it takes me a few second to warm up and easily touch the ground with both hands, or one hand, while trying to keep my knees straight using the bed sidewall as support.
14) I had lost my six-packs in the last couple years, but still had ab tones, and some horizontal lines that made it look athletic. One negative impact of this surgery was losing too much weight for me, out of which something good came out: I've got my six-packs back. The weight loss could partially be caused by the painkillers and the pain itself, but I have not read a reliable article about that. It's just what I have heard or red in blogs.
To maintain my six-packs I do a lot of quick short sit-ups. By short, I mean my sit-ups are like half way what a normal sit-up is. I barely get up from the floor, but my trick is that I do it many times (e.g., 200 times each round). While doing the fast sit-ups, I also move my face to the left and right, every ew sit-ups, to have the jawline and avoid getting double chins. I hope this helps those who would like to lose their love handles and abs' fat and create or maintain their jawline.
15) I have recently started doing this just once per day: I lie on my back and lift one leg up and down several times. I also do this while standing and using a chair or wall as support to life one leg towards back or sides. This is for butt guys like me (butt guy is an official name BoneStretching gave us on Movie's diary for those guys like us with flat butts
) to try to reclaim their butt muscles.
Update: My butt muscles are a lot stronger now
the muscle loss of at least 1cm I had is gradually compensated. However not yet back to normal, as I can feel the lower butt muscles are not as strong as before surgery:P
16) last but not least, walking, indoor cycling, and going uptrains and downstairs, are very helpful in stretching and strengthening leg muscles.
Update: In addition to walking in the house or outside to run errands, etc., I make sure to walk in a nearby park on the lawn [to minimize knee impact]. I stop every few minutes and try to do something like exercise 13. That has helped a lot with my back strength.
17) Clamshell exercises: I do the exercises that start around second 1:05, second 1:20, and 1:38 in this video:
Update: 17.1: I like the recommendation in this video to internally rotate tibia while externally rotating the hip:
18) Prone knee bend: like this:
However since I am on my own, I do this with no help; which makes it not that great!
19) bridge: I do the first exercise in this video:
20) Side Straight Leg Raise: Like this one:
Hope this helps! Feel free to add more to this list or make changes, if you think necessary. If so, it would be nice to know your idea here.
Acknowledgement: @readyprecisestryde, thanks once again for helping me with exercises 17 to 20. @ Movie and @IFS, thanks for the motivation and support. You helped the LL community here a lot, and that inspired me to write my own diary.
Author
Topic: Femurs with Dr. Shahab Mahboubian - July 2020 (Read 68535 times)