Giddy. Excited. On Track. (Week 8)

I went to see my chiropractor today. I was concerned this weekend because I was feeling so bad that I might have taken 2 steps back. However this morning I woke up feeling pretty good, and not in a lot of pain. Yay!  It turns out, I'm right where I should be. The disc is still not healed - if I turn certain ways, I feel it for sure. However, my range of movement has certainly improved.

The best part? I've been cleared to do minor exercises!!!! There are specific restrictions: no more than a set of 10 at one time, not all at once, and if I feel any pain at all, I am to stop immediately. (Make note, that each situation is different for each person, so if you happen to have a herniated disc confer with your doctor or chiropractor. These have been specified for me personally - they may not be best for everyone.)

So, allow me to share with you what I can do:

Before I do any of these - hold in the core muscles and keep them tight!!!

- Bend forward - slowly - as far as I can. Use a chair if need be.
- Bend backward - slowly.
- Bend to the right and left side - slowly.
- Twist to the right and left side - slowly.
- Knee lifts.
- Side leg lifts while standing.
- Lift legs back (this I need to be careful of because I do hurt when I reach a certain point)

Using 1-5 pound weights (obviously I'm starting with the lower end) and standing straight (no bending) moving VERY slow:
- Bicep curls (Squee!!!)
- Tricep curls (I need to keep them close to my sides and stand straight.)
- Shoulder press

I am not allowed to do this all at once. (No 20 minute work outs.) So I can do legs one day, and arms the next. I must remember, step-by-step. SLOW. 

And he wants me to walk as much as possible. I've been averaging 1500- 2000 steps the last week. Today, I actually walked outside about a half of the neighborhood, and it felt awesome.

My goals to build up to for next week: 2500-3000 steps average and maybe even work up to one time around the neighborhood.