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Marianne Goals
This Week:
1. Integrate routine we talked about
2. Make sure to get in your decompression routine every night
-Face massage and base of skull massage
- Shake foot with big toe mobility
-Eyes- look far 20 sec. then look near 20 sec. - repeat 4X
(if you feel dizzy, nauseous, or in anyway odd stop doing the eye exercise)
- Bolster breathing- lie hips on a Bolster, hands on stomach and inflate and relax belly to see hands rise and fall. 20 breaths
Decompresssion Routine
- TVA abs
follow this breathing
- inhale fill your belly
- exhale pull belly to spine 1/2 way
-inhale pull belly to spine
-exhale pull belly to spine
- inhale pull belly to spine
- exhale relax
repeat 5X
- Diaphragm breathing
inhale fill belly
exhale deflate belly
5X
Before Swim Routine
- Psoas detorsion 10X on each side
- Diaphram belly breath 5X
-glute meds 50X in all 3 positions
Before Walk Routine
Long-term Goals 2024
1. Train for Splash and Dash
- Keep focus that is for fun.
- Progress distance of running, swimming without pain or harm to the body.
- Find a Gym and add in weight training and treadmill running.
2. Work on all aspects of health and wellness for the body
- Nutrition help- find a nutritionist
- Keep up on decompressing routine at end of day- keep nervous system in top shape and stress levels low and taking time to listen to your body that day.
Training needed for Splash and Dash
Swimming:
-Shoulder joints mobility- shoulder joints ELDOA's- Pec minor Mf stretch
porprioception of thoracic spine and neck
-Trunk mobility and strength- Psoas/ Diaphragm/ abs coordination and organization
-Strength training
-Gym- Lats/ obliques/ Pecs/biceps/ triceps
-Segmental reinf. - Delts/ back extensors/ obliques/ serratus/ rhombs/ SCM neck muscles
Walk
-Feet- ankle mobility/proprioception/strength ( inversion/eversion/tib anterior/big toe)
-Neck strength and organization
-Hips organization and strength - hip proprioception
-SI joint organization and mobility- SI joint proprioception
-Strength training
-Gym-glutes max/ quads/
-Segmental reinf. -glute meds/ inner thighs/ hams/ psoas/ calves ( 2X4)
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