Note
slept:4.0
Late night out Wednesday but managed fine through this long day.
PT visit
Went to see Karen again, while pain has gradually returned. Spent 1,5 hrs there. Even if she knows what it's about and it seems to be the same problem returning she did a thorough examination of everything.
She said this is bothering me while I'm really working my body, probably wouldn't feel the pain if I wasn't as active. Again my hipbones were misaligned and sacrum was twisted, so she corrected. She found that I will need to increase the mobility in the lower part of the spine. Muscles are tight/cramping and that's why it's uncomfortable to sit/lay on that area. She released the pressure on some of the sore spots by holding me in positions where the muscles relax.
I showed her, something I've noticed, that I can't get both my sitbones to the ground when I'm sitting in the mermaid position (yoga/pilates), left leg in the front - she thought that will be a great way of checking our progress.
Exercises I should do daily:
- scissors, right leg bent
- knee presses, in/out
- laying down, tilt hips, slow and hold it, knees bent starting up going down
- laying down, tilt pelvis and touch lower back to floor, using abdominals, hold and repeat
- standing up, left knee forward, pushing with right hand giving the spine a tilting point, prevent hips to move: left elbow against the wall
- standing up, use fingers and push lower spine forward, bend back
- laying down, stretch left side glute by holding left leg bent across
- relax/stretch my hipflexors: laying on the floor, calves resting on the couch/ standing up, one foot up on something, lean forward over the bent leg