Archive for the ‘stretches’ Tag
3rd Week Post Partum
I need a new way to organize this log; since I gave birth on a Sunday, I guess I’ll just use the days of the week beginning with Sunday. This week the sore throat was still hanging around, but was better on the days following a good nights sleep.
Sunday (day 15): Pushups, one arm rows, 1 set of shoulder flys, planks, leg floats and various stretches. Did this around 9:00 PM. The little one was sleeping and the big one was actually sleeping also, he took a 4 hour nap from 5:30 – 9:30 Pm. Not ideal, but I did exercise.
Monday: Walked to Atlantic avenue, Mateo in the stroller, Ana Lupe in the baby carrier. That took about 25 minutes. Walked back, but went also out of the way to a playground and spent some time at the playground. Approximately 40 minutes walking.
Tuesday: 10 minute walk to local park and back.
Wednesday: Same as above, total of 20 minutes walking. Did some kegels at night and some activating of the abdominal muscles.
Thursday: Workout at home while Ana Lupe was awake and looking at the world around her: lunges (front, back and side), sun salutations, 2 sets of pushups (I’m still on my knees and I can only do 8, but it will get easier), single knee floats, plank and side plank. Plank with lifting one foot off the ground: great abdominal strengthener. Later in day: long slow walk 30 minutes and then another 45 minutes. In between the two walks we went to the playground and ate at a restaurant.
Friday: Nothing of note, not sure I even left the house…
Saturday: 45-50 minute walk/jog with Mateo. We did 3 loops, but Mateo really wasn’t into just doing the loops, so lot’s of starting and stopping and negotiating, but still it was some exercise. Did pushups, rows, shoulder flys, knee floats, planks with Mateo climbing on top of me and other pelvis stabilizing exercises since I did begin to feel the looseness of the pelvis while doing the morning jog. Later in day 20 minute walk to Fort Greene Park while carrying Ana Lupe.
Week 38
Busy and active week. I lost a few pounds, but the baby is still growing (and kicking) fine so…. A couple of contributing factors: 1) super active and 2) change in diet. I discontinued dairy, eggs and peanuts since those are foods my son is allergic to, I figure that will give us a good starting point to see if this child has food allergies or not; my breast milk will already be free of those allergens by the time she is born. It will be interesting to see how this plays out in the next week with the weight loss and to see how big this second child ends up being at birth.
Day 1: 7:15 AM 15 minute brisk walk, 45 minute moderate walk and leg stretches, 15 minute brisk walk.
9:30 AM short walk to playground and back (10 minutes each way)
3:30 PM 1 hour walk to Brooklyn Heights and back while pushing stroller and sleeping Mateo.
Day 2: 6:05 AM 10 minute brisk walk, 2 sets of lunges, 2 sets pushups, 2 sets of deep knee squats,
8:10 AM 15 minute brisk walk home followed by 15 minute brisk walk at 8:40 and another 15 minutes at 10:00
Later in afternoon: 20 minute moderate walk with Mateo on scooter, more moderate walking and running errands, followed by 15 minute brisk walk (over 1 1/2 hours walking at a moderate to brisk pace–no wonder I’m not gaining weight anymore, but I feel good and strong and the baby feels strong inside of me…)
Day 3: 7:10 AM 15 minute brisk, 35 minute moderate with leg stretches, 15 minute brisk walking. I used the pedometer and it recorded 6166 Steps!
12:00 PM 25 minute speed walk. I also wore the pedometer but with a different pair of pants and it only recorded 50 steps, obviously inaccurate.
2:00 PM 40 minute moderate walking while pushing stroller and running errands, again the pedometer didn’t record anything. I am doing lots of nesting, and buying supplies for the birth and for after the birth, that’s why I’m running so many errands.
Day 4: 6:00 AM 17 minute not so brisk walk, 10 minute walk, 1 hour walk (with errands across Park Slope),
Super tired the rest of the day. I had only slept 4 1/2 hours of sleep the night before and I just couldn’t do anything.
Day 5: Ran to and around Cadman Plaza. Brought Mateo with me, he rode his scooter and I ran. It worked better than I expected, except I would have liked to run one more loop, but he was too tired. ran 3 loops then down the hill to the playground where I did two sets of pushups and two sets of pull ups for the upper back using the playscape.
Lot’s of cleaning of the house.
4:00 walked around Fort Greene Park and to restaurant. Then 15 minute walk pushing stroller, arms super tired while pushing stroller. (Lot’s of Braxton Hicks contractions between 6:00 and 10:00 pm)
Day 6: Lot’s of household cleaning, mopping, laundry. 3:00PM 20 minute walk to Fort Greene Park, various activities, including sprinting, climbing, pushing swings, carrying a stroller up steps while holding Mateo’s hand so he wouldn’t slide, then 10 minute walk to restaurant and 40 minute walk home after eating at restaurant. Now when I get the Braxton Hicks contractions I need to slow my pace, even if I’m just walking.
Day 7: Calf cramps during the night. 7:30 AM 3 sets of lunges, 2 sets of push ups on knees 10 repetitions, but not too low since my belly was hitting the floor, 2 sets of rows (11 pounds), shoulder flys and rotator flys.
8:50 AM 12 minute super brisk walk, 10:10 40 minute walk and errands, but mostly walking briskly.
5:00 10 minute walk to park and around park and back 10 minutes
Week 33 – Oh my aching pelvis
Okay, this week, in general, my pelvis has been aching. The bones must be shifting a bit especially around the sacrum. Also, my legs have given up on my a couple of times, not so that I hit the floor, but they have buckled out from under me, mostly when I need to move quickly or change direction all of a sudden. This seems to be connect with my hamstring muscles feeling overstretched and sore all the time (I’ve been using lots of tiger balm on them). They seem to be over stretched from the shift in bones and the increased lordosis (the curve in the lower back is exaggerated). I’ve been focusing more on Kegels and abs to counterbalance that tendency.
Day 1: 7:05 am 2o minute moderate walk, 45 min moderate walk, leg stretches
8:25 20 minute moderate walk
4:00 PM carried Mateo from Harry Chapin playground to our house, he fell asleep halfway home. Also, carried his scooter. Took over 20 minutes carrying the extra weight and my legs and arms were dead afterward.
Day 2: 6:00 AM brisk walk 16 minutes ( it now takes an additional minute to do the same walk I used to do in 15 minutes — I am getting slower),
6:20 ran to park (5 minutes) and back, did 4 sets of lunges and 2 sets of pushups (on bench).
8:10 20 minute walk
11:00 20 minute walk
1:30 20 minute walk
Day 3: 7:05 AM 20 minute moderate walk followed by 35 minute moderate walk (hill and stairs 4 flights are now very challenging)
8:25 15 minute very brisk walk
11:00 Slow walk with stops to Brooklyn Heights (30 minutes walking with break in the middle)
2:00 25 minute walk
Day 4: 6:00 brisk walk 16 minutes,
6:20 ran to hill (5 min.) couldn’t run the hill, can’t do it anymore at my client’s pace, did 4 sets of lunges, 2 sets of wall pushups, 8 minute run back, leg stretches
8:05 10 minute brisk walk followed by 8 min brisk walk
9:30 1 hour walk across Park Slope while running errands
5:00 PM 20 minute walk to Brooklyn Heights
Day 5: 35 minute run around Cadman Plaza Park – 4 loops! It was so difficult! Also, it’s not a run, it’s a jog at this point. Still felt good to do it. Did 2 sets of one arm rows, 2 set of shoulder flys. Lot’s of cleaning. More walking 20 minutes and 20 minutes later in day.
Day 6: Light walking.
Day 7: 15 minute walk, 15 minute walk, 10 minute walk, 20 minute walk. Light day.
Week 30
Day 1: 7:00 am: 20 minute walk, moderate. I was super winded walking up the hill to Columbia Heights. The 20 extra pounds and 7 months of pregnancy is starting to take it’s toll. 30 minute moderate walk, 15 minute brisk walk, leg stretches. Later in day 1:30 15 minute walk and scootercise, frisbee playing and jumping off a wall. 3:30 more walking and following Mateo around a playground. 5:00 long walk home with stop in other park to throw rocks (I didn’t throw any). Super tired before I arrived home, just not off my feet enough.
Day 2: 6:00 brisk 15 minute walk, 6:20 ran one hill, two sets lunges, 1 set wall pushups, ran back along promenade, all took approximately 25 minutes, leg stretches,
8:00 15 minute brisk walk
1:15 30 minute slow walk carrying sleeping Mateo in the Ergo on my front, while the baby kicked in my belly. Super tired legs after that.
Day 3: 7:10 15 minute brisk walk, 40 minute walk moderate (but now the moderate pace walk is becoming challenging, especially when walking up hills or stairs), 15 minute brisk walk.
11:45 30 minute brisk walk pushing stroller,
1:00 40 minute walk, tennis, 10 minute walk. –Legs super tired by end of the day.
Day 4: 6:00 am 15 minute brisk walk, 8:00 am 40 minute slow walk and errands. Manhattan walking with various shopping, legs were super tired.
Day 5: Cleaned and mopped all day. short walk to neighborhood park, hit a couple of tennis balls.
Day 6: 40 minute jog (my pace is no longer the pace of a run), two sets pushups on my knees (7 reps/ 10 reps.), two sets rows. Some yoga stretches. 10 minute walk to bus. 30 minute walk from Atlantic terminal to Prospect Park, some walking in park. 30 minute walk back from park. Exhausted.
Day 7: 15 minute brisk walk, 30 minute walk moderate.
Week 19
Day 1
Short walk with Mateo, at his pace, then jog while he ran two blocks, then carried him on my shoulders for 10 minutes.
Day 2
Travel day home, some leg stretches on the airplane.
Day 3
Nothing: home cleaning and laundry — nothing like being home to have to do all the chores again…..
Day 4
15 minute brisk walk
10 minute brisk walkk
20 minute super brisk walk (bitter cold walk from Brooklyn Heights to Dumbo)
Day 5
30 minutes stepping at home, light stretching
Day 6
light walking, lots of cleaning
Day 7
10 minutes carrying Mateo in Ergo, Taught 45 minute Creative Movement Class
25 minute leisurely walk home
Week 18
Day 1
Ran 35 minutes. Again as before, walked up the hill, sun salutes with chaturanga and side plank,
short tennis (5-10) minutes
pool – light playing/swimming, very light
more pool @ 45 minutes
Day 2
Lots of pool, stretches, abs, back extensions, leg lifts all in the pool. 10 laps, then 4 more laps in the pool, one of them while carrying Mateo- that was really really hard, very winded.
Day 3
30 minute run, stetches, 1 hour pool playing and ballet in the pool.
Day 4
30 minute run, 15 minute sun salutes, side plank, triangle, tree pose
Some ballet and stretches in the pool 1 hour or more in the pool
rode in car
Day 5
Nothing
Day 6
25 minutes on treadmill approximately 3 1/2 miles. Treadmills are boring, at least for the first 15 minutes! Leg stretches and lots of chasing Mateo for 2 1/2 hours all over a tennis club.
Day 7
Nothing
Week 12, Day 5
9:00 am – Run! Ran the Manhattan and Brooklyn Bridge loop, without the extra in Cadman Plaza Park. It felt pretty good, until the bottom of the Brooklyn Bridge, then getting up the incline of the bridge was really, really tough with difficulty breathing and I went very slow. Then down the hill was fine. Total 3.75 miles plus another half mile walking.
10:00 am — Yoga, pushups (two on toes each set of 8 reps), one arm rows with 11 pounds, stretches, big backbend. I am dreading the day when I can’t lie on my back because the baby is pressing on my vena cava….
Pedometer: 7727 Steps
Nothing much the rest of the day, except chasing Mateo around Macy’s. That involved a few sprint to catch him before he was lost behind a rack of clothing and many other people.