Reverse lunge

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My next appointment was delayed postponed by a week because I was unwell. By that time, I told the therapist that there was slight improvement to the four activities except that the effect of the walking exercise was a little worse. There was no different when walking down escalator.

There was significant improvement to exercise no. 7: not as painful and so I could do it properly. Previously, my leg would automatically straightened a little to avoid the pain. Another good news: the step-up exercise no longer cause discomfort or pain. Yay!

The therapist then seems to be working on effect of lunges. As a result, two more exercises were introduced while a stretching exercise was slightly modified:

1. Stretches
2. Lie on mat. Heels on gym ball, legs bent 60 degree. Lift butt to maximum. Straighten right leg, then heel back on ball. Do the same for left leg. 10x3
3. Lie on mat. Heels on gym ball, legs straighten. Lift butt up while rolling ball closer. Lower down while rolling ball away. 10x3
4. Sit on chair. Slowly stand using only the right leg. Slowly sit back down. 10x1
5. (a) Stretch right 4 small toes against wall for 10s. Then press those toes against the wall for 5s. 10x. Repeat with only the last two small toes. (b) Elastic band above knees. Stand on chair, right leg hanging over the edge. Drop right leg a little. Push left hip sideway to right. 10 reps. Repeat with left leg. (c) Elastic band above knees. Butt back. Bend right leg back. Lift right leg sideway such that butt is working. Make sure hips face forward. Pulse 10x. Repeat with left leg. (d) Lean against wall. Lower thighs restrained with elastic band. Straighten legs as far away as possible. Flex feet as much as possible, curl toes, pulse outward and slightly upward 5x. 10 reps (e) Wear shoes. Step right leg on chair. Step left leg up to be next to right leg. Reverse. 10 reps. Switch leg. Repeat this sequence (a)-(e) 1 more time i.e. total 2 sets.
6. Quad & hip stretch: right knee on block (elevated), left foot in front with knee bent at 90 degree. Body straight, engage core. Left knee bent further until can feel the stretch. 5 breath. Repeat 4 more times i.e. 5 reps.
7. Set-up same as (6), with foot against wall. Engage core, push foot against wall to engage leg's back muscle. May need to move slightly forward so not to lean on the left leg. 10s per rep. 10 reps.
8. Sit on mat. Left leg folded in. Right leg stretches out to side. Right toes point up, turn right food inward as much as possible. Engage core, lean forward. Right foot pulse outward 10x. Reset. Repeat 9 more times ie total 10 reps.
9. Wear shoes. Make sure knees point towards second toes throughout exercise. Lower butt back. Tap left foot in front and then back x10. Repeat with other leg. 3 sets
10. Stretches

Once a day massage side-top of right quads
Calf stretch: hand hold ankle. Engage core. Leg pushes back.

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