(This is the continuation of Part 1)
In the preceding article, I briefly discussed my employing the Willams' exercises for lower back pain relief and rehab that led to my successful recovery. A brief history and description of the exercises were also mentioned. The following are illustrations of the lying exercises I performed for my therapy.
Williams' Exercises for Low Back Pain Relief and Rehab
Unfortunately I'm not exactly sure how I hurt it. The only activity I did recently was to cut grass in our backyard lawn.
I do this by sitting on a low stool with a pair of garden grass shears. It's either that or my poor posture at the computer again.
Thankfully, I already know a set of low back exercises called the Williams' Flexion Exercises that alleviates low back pain.
So I performed these exercises twice a day for a week. I was pleasantly surprised that the pain was totally gone after a week.
I'm still amazed how this chart of exercises have benefitted me and so I decided to write about these exercises as a mode for lower back pain treatment.
Home Treatment for my Left Shoulder Rehab
The yearend of 2010 and yearstart of 2011 hasn't been too great for me. The left shoulder has acted up again. I'm not sure how the rotator cuff got reinjured but I'm guessing it was the repeated performance of the pullover exercise. Doing it the first few times didn't bother the rotator cuff, but the once-a-week exercise aggravated the soreness and the pain just progressed slowly.
Hip Pinning Surgery and a Cobra Fixator
In the first week of this month, my mother-in-law had an unfortunate accident at the market. She's 77 years old, though she's no ordinary old lady. At her age, she's still spritely in her activities and manages to do most household tasks without any problem. She doesn't seem to tire easily compared to most senior citizens.
I would say she's the healthiest and strongest 77 year-old woman that I've seen.
The above thumbnail with an x-ray image doesn't belong to her, by the way. But that solid white shape on the right shows an implant that is very much similar to what she now has in her right hip and thigh bone.
The implant is an 8-inch titanium piece with a ball (femoral head) on top roughly 4 centimeters in diameter.
Recovering from my Wrist Sprain
This week would be week 4 after my right wrist injury. So far, the wrist pain has subsided significantly. I'm able to twist my right wrist a bit more. The pain occurs only when I turn my right wrist clockwise (as if turning a door knob). Also, as long as I don't push or pull at an odd angle, I've no problems with pushing or pulling heavy weights.
The wrist also no longer gives me pain or discomfort when I sleep. It's been a bit annoying in the first 2 weeks because my sleep would always get interrupted.
The ensuing pain wakes me up when my right wrist assumes a cumbersome position or if my body rests on it.
Lower Back Injury from the T-Bar Row Exercise
The T-Bar Row exercise is one of the biggest mass builders for the back. It recruits the big muscles of the lats, traps and the rhomboids. It is a pulling exercise that allows you to lift heavy weight. Although T-Bar row machines do exist, most bodybuilders who train at home simply use a plain straight barbell. One end is loaded with the barbell plates and the other end is simply stuck or jammed to a corner on the floor.
Wrist Sprain from Lifting Weights
Just when I thought I was gaining good ground on my weight lifting, I sprain the wrist of my right hand. This happened the other week on my leg and shoulder day (Wednesday). Presently, Monday is for Back and Biceps, and Friday is Chest and Triceps, lifting only three times a week.
No, I didn't accidentally fall on my right hand and then twist the wrist. The sprain was due to overexertion on the wrist as I lifted a barbell from a low position to a higher position.
Drunk Driving Accident at UP Diliman
Last June 2 was Day 3 of the week for Che's transfer and enrollment. She decided to transfer from UP Manila (BA Development Studies) to UP Diliman (BS Materials Engineering). It being a Wednesday, I couldn't use the car to take Che and DH to Diliman.
Later that evening, I received a call from DH that they'd be very late to come home. She apparently figured in a vehicular accident with them as innocent pedestrians.
Later that evening, I received a call from DH that they'd be very late to come home. She apparently figured in a vehicular accident with them as innocent pedestrians.
Need for Fitness Training
It's been almost a month now since I had my right foot injury. I've quit putting on dressings and bandaids to the wound. Scar tissue has formed. The wound has dried and some of the old damaged skin is now peeling away on its own.I'm now able to walk but not for long distances. Except in the mornings when I wake up, I no longer do this contorted walk after getting out of bed. Before, I had to roll my right foot a bit to the side.
This way, I stepped on the outside of the foot to avoid stepping on the wounded area. I did that for a couple of weeks and it somehow affected my right hip which made it hurt a bit.
Injury Update and Insurance
This is an update on a recent injury I sustained a puncture wound on my right foot. While being treated by the doctor at the emergency room I was thinking about medical insurance like accident insurance or health insurance (more on that later). I was also given instructions to clean the wound.
Fortunately, I was able to self-administer the instructions to treat the wound for a week.
Fortunately, I was able to self-administer the instructions to treat the wound for a week.
Puncture Wound Treatment
In a previous entry, I wrote about a puncture wound injury I sustained while I was on vacation in Pampanga. I was rushed to the ER for the injury.
After the initial wound cleaning and treatment administered by the ER doctor at the hospital, I was asked to continue cleaning and dressing the wound at least twice a day. This is to continue until the wound closes, no longer bleeds and starts to dry. Funny, I was thinking accident insurance while I was at the ER.
After the initial wound cleaning and treatment administered by the ER doctor at the hospital, I was asked to continue cleaning and dressing the wound at least twice a day. This is to continue until the wound closes, no longer bleeds and starts to dry. Funny, I was thinking accident insurance while I was at the ER.
Puncture Wound Accident
WARNING: Not for the faint-hearted.
Almost 2 weeks ago, I had the misfortune of impaling my right foot with a steel rod that was jutting out from the side of the street. The injury for me was quite serious.
I've not had a bleeding injury this bad. I believe a scrape on the forearm I sustained while swimming was the only one I can remember where some bleeding is involved.
Vacation in Pampanga
The accident happened in Pampanga where I stayed to look after my mom. I originally planned for a one week vacation there.
As has been my routine at home, I went for walks in the morning. While outside, I noticed that some of the plants at the perimeter concrete fence were drying up.
It's probably the lack of watering or the hot weather or a combination of both that made the leaves brown. Some of the plants had entire stems all dried up that it only took a slight tug to pull these stems out.
Almost 2 weeks ago, I had the misfortune of impaling my right foot with a steel rod that was jutting out from the side of the street. The injury for me was quite serious.
I've not had a bleeding injury this bad. I believe a scrape on the forearm I sustained while swimming was the only one I can remember where some bleeding is involved.
Vacation in Pampanga
The accident happened in Pampanga where I stayed to look after my mom. I originally planned for a one week vacation there.
As has been my routine at home, I went for walks in the morning. While outside, I noticed that some of the plants at the perimeter concrete fence were drying up.
It's probably the lack of watering or the hot weather or a combination of both that made the leaves brown. Some of the plants had entire stems all dried up that it only took a slight tug to pull these stems out.
Open Wounds
There may not be any swim sessions for me anytime soon. My wounds are still fresh and may take a while to totally heal. I'd rather that they be healed completely first. I don't see that happening if they get soaking wet for extended periods. Lower Back Sprain Treatment
Most of the exercises are performed in a lying position and are preceded by 20 minutes of warm compress and ultrasound.
These exercises are progressive from one session to another. I assume these were instructed by the rehab doctor to the physical therapists who attended me.
