Hope you’re having a great start to your week!
If you were going for Germany in the World Cup, let’s keep celebrating together. If you were going for Argentina, I’m sorry. You deserved that Cup by the end of the first half, the second half was full of mistakes and well, the extra time wasn’t too hot for you either. I’m a huge Germany fan. I know, people call me a bandwagoner cause I’m “supposed” to solely cheer for the USA. I cheer for the US, just whenever they’re not playing for Germany. For the last 3 World Cups (pretty much as far back as I can remember) I’ve cheered for Germany and I couldn’t be prouder!
Ahh! Look at the hotness that is Podolski! Thank goodness he can play for Germany! & please tell me that Muller’s facial expressions don’t make you wanna just go have the time of your life with him? And poor Tiger, this match literally had him sweating… and bleeding. It was worth it!
Now, as a continuation of what is supposed to be a series of posts that are meant to help share my experience on my back/hip injury, here are two workouts that I did this week using a medicine ball.
This first workout is called an inner thigh squeeze. What you do is place a small medicine ball in between your knees and squeeze. When you squeeze, you must activate your core and inner thighs. Remember that a strong core will help strengthen your back and during this exercise it will help stabilize your back. You can also use an inflatable ball, the more air the bigger challenge you will have. At the therapists office, I do 20-30 reps.
This next workout is a different version of the bridge exercise I had discussed on a previous post. The only difference in this version is that you have a medicine ball under one foot. So you lay flat on your back, knees bent and feet flat on the floor. Place a medicine ball under your right foot, keep your left foot flat on the floor. The rest is just a normal bridge. Activate your core and lift your hips off the floor. Make sure to keep your body in a straight line as you lift your hips, hold for at least 3 seconds and bring your body back to the starting position. Do 20 reps with the right foot, then switch and do another 20 reps with the left foot.
I’ve got two sessions this week, one Tuesday afternoon and one Friday morning. I’m hoping that I can begin running at the therapists office. He said that he would like for me to begin running under his supervision first and I’m hoping that that day comes this week. I did ask him about the possibility of jumping rope and he stated that although he won’t completely say no, he suggests that I find alternative workouts so that I don’t disrupt my back so soon due to the jumping movement. After doing some research on Google, which hasn’t been much help, I’ve come to the conclusion that modified burpees might be the way to go. Modified burpees are basically slow paced, very deliberate and more focused on proper form rather than intensity. So for example, I wouldn’t jump back from the push up position to the squat position and then jump up, I would just go back to the squat position and come upright and then repeat.
Do you have any suggestions on exercises that can be done as an alternative to jump rope?
Before you leave, take a look at the following video. You might have already seen it on the social media of your choice but I just found it and it made me smile. As a person who has struggled for years with her weight and the process of getting into her best possible shape, as a person who let herself go during a 6 year relationship, as a person who after 6 years of a relationship ended up single and is just trying to remember the beauty of life and learning to appreciate myself, alone, not because I can’t be with anyone but because I need to be with only myself for a while. As that person, and many more, I am glad there are videos and songs like these, relaying a message that needs to be heard. Enjoy!