For Hips and Lower Back
1. Counter Stretch (fig. 7-4) hold for one minute p. 112
2. Sitting Floor (fig. 6-11) hold for six minutes p. 95
3. Static Back (fig. 5-5) hold for ten minutes p. 70
4. Static Back Knee Pillow Squeezes ~ (fig. 8-2) three sets of fifteen p.120
5. Reverse Presses (fig. 8-8) ~ two sets of fifteen p. 131-2
6. Pullovers (fig. 8-9, a & b) ~ one set of fifteen p. 132-3
7. Supine Groin Stretch (fig. 5-7) hold until thigh muscle is pulling rather than knee muscles when leg muscle is squeezed ~ can take up to 30 min per side at first; p. 72
8. Modified Floor Block (fig. 8-3) hold for six minutes p. 121
9. Floor Block (fig. 8-10, a, b & c) hold each for one minute p. 133-135
10. Static Extension (fig. 4-7) hold for three minutes p. 56
11. Air Bench (fig. 4-8) hold for one to two minutes p. 57
12. Squat (fig. 8-11) hold for one to two minutes p. 136
Altogether it takes just over an hour and a half right now. As it proves to help with proper alignment, it will take less (or more, depending on how I change the menu when pain diminishes.) I will probably be able to do more e-cises as pain diminishes and get on a maintenance menu.
A note on the supine groin stretch: It takes pretty long at first, especially if you have been in chronic pain for a while. But the more you do it, the less time it will take sequentially. I have been known to fall asleep while disengaging this strong groin muscle.
At the end of each description of these e-cises is the explanation of what it does. In other words, why you do each one. Reading the material before the actual e-cises are prescribed is good to understand what is actually happening in the muscles; vis. what has gone amiss and why. It may take several perusals to grasp full knowledge of your improper muscular engagement if you are in pain as you read it. That's ok; just keep reading it until it sinks in!
I also have been trying to swim and stretch in the pool at least three times a week. This starts with 25 minutes of freestyle, 5 min. of breaststroke, 5 minutes of cool down (one backstroke, one length skull on back, one elementary backstroke, and one more skull on back for one length.) Bicycle one lap, running on the moon one lap, leap frog one lap.) Float five minutes.
Shallow end: Jump five minutes; skip five minutes; slalom jump five minutes
Stretches: swing each leg forward til toes break surface and back as far as possible ~ 10 X
swing each leg to side and back to cross other leg in front ~ 10 X then do same but cross other leg in back ~ 10 X
extend leg back as far as can ~ each leg 10 X
bicycle each leg around ~ 10 X forward and then backwards
rotate each leg around in big circles ~ 10 X and then the other way 10 X
swing each leg out to the side from front to back 10 X
Pull leg up to chest and hold for 2 min. do same with other leg
Pull right foot to opposite knee, press right leg down just above knee, and hold for 2 minutes; do same with other leg
Reach behind and grab big toe, pulling as far as possible, holding for 2 minutes.
If it isn't too windy, on days when not swimming, ride bike for 45 minutes.
Go home and ice!
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