My PT is only a 5 minute drive from my office, so I'm lucky to be able to schedule 3:30 p.m. appointments on Tuesdays and Thursdays (Monday and Wednesday this week) on my way home from work. This is my third week and the routine though pretty consistent has changed gradually adding some things and subtracting others. On Monday it was something like this:
15 minutes walking on the treadmill to warm up. I'm up to a 3 mph pace, I've been trying to hit .75 miles at the 15 minute mark. As an dumb engineer nerd I keep watching the numbers and have to have some kind of goal. Today I'll try for .8 or .85.
After the treadmill I go to the table and get stretched. This is the really painful, but probably the most important, part for me. My hammies, quads and hip flexors are extremely tight. The PT stretches all of those for about 10 or 15 minutes total in a number of different ways and it's definitely painful, but it feels very good when finished. She also keeps telling me that I need to stretch more at home.
While still lying on the table, 30 “clams” on each side, 30 side leg raises with each leg, 30 leg raises on my back with 2 lb weights, 30 bridges.
30 leg presses and 30 ankle presses on the universal gym, a sliding table that's at about a 45 degree angle.
3 laps back and forth across the room doing the “monster walk”, where you walk sideways with an elastic band around your ankles
30 “step ups” and 30 “step downs” with each leg
30 standing toe raises on each foot
30 “water skier” squats – holding onto a bar
30 “wall squats” where you put a big ball between your back and the wall. Last time the new twist was to hold every 10th squat for 15 seconds (they time it - felt like 15 minutes). That was really hard.
30 leg presses on a weight machine – another new one
30 hamstring curls on a weight machine
Ice on both sides for 10 minutes
On Monday I went home and walked 1.5 miles with my wife afterwards.