Reacher's Daily Rehabilitation Routine
I had arthroscopic knee surgery in December to debride and shave a meniscus tear. The other knee has a meniscus tear as well and I'll be getting a similar operation done on January 30th.
This is the routine I've been doing to strengthen the support muscles around both knees - I want the other one as strong as possible going into surgery:
Banded Pelvic lifts with single leg extensions - lay on your back, bend the legs at ninety degrees while wearing a therapy band just above the knees. Spread your legs to shoulder-width, and raise your pelvis. Making sure to keep the hips parallel to the ground, extend one leg fully, replace and repeat with the other. Make sure the lifted hip does not drop to the floor. Ten repetitions total.
Lay on either side with handed knees, legs bent at ninety degrees and stacked atop one another. Keeping the hips stacked and heels together, lift the top knee and extend as far as possible. Ten reps both sides.
Sit on your butt with legs extended. Bend one knee at 90 degrees and lean back on your hands. The extended leg, raise as high as possible while remaining straight. Lower it to just above the ground. 20 reps each.
Lay on your side, top leg extensions - 20 reps each
Lay on your side, bottom leg lifts with top leg supporting - 20 each.
Similar concept while laying on your stomach.
One-legged bends. Keeping your abs and butt tight, stand on one foot, lowering yourself until your leg reaches at least 45 degrees. The lifted leg and arms go out in front of you as a counterbalance. If you can go to 90 degrees, great. Just try to keep your shin perpendicular to the ground as much as possible. Hold the lowest position you can while maintaining tight posture. 10 repetitions on each leg.
Now to the upper-body workout for the day:
5 rounds of: 8 reps heavy bench
6 clapping pushups
5 rounds of: 8 bent-over rows
6 seated cable rows
3 rounds of: shoulder series (10 standing flies, 10 bent to extension flies, 10 bent flies)
push-up series (10 push-ups, 10 wide-grip, 10 narrow grip, 10 dive-bombers, 10 clapping) 7, then 4 for next two
Reverse-push-up bar series ( 10 rev-pu, wide, narrow, dive-bombers, 10 bar-release at the top.) 7 then 4
3 rounds of: shrug series - 10 reps of lat pull down shrugs, standing shrugs, seated shrugs
3 rounds of: Kazmaier curls with heavy weight x 5
Regular curls with light weight and perfect form x 20
3 rounds of: tricep extensions heavy eight x. 5
Tricep extensions with rope pull-a parts x 20
3 rounds of: 45 second Airdyne Bike sprints to seated weighted twists x 20 to 45 Second air dyne sprint to medicine ball pinch extensions to sprint to V-ups.
I will be sleeping well tonight.
Jedi Knight
The self-confidence of the warrior is not the self-confidence of the average man. The average man seeks certainty in the eyes of the onlooker and calls that self-confidence. The warrior seeks impeccability in his own eyes and calls that humbleness. The average man is hooked to his fellow men, while the warrior is hooked only to infinity.
