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  • My pre e diary. Make it simple.

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  1. 2 Weeks Ago #361
    Anklepain
    Anklepain is online now
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    851
    - 4x4min hip flexors workout
    - 10 x 30 second TVA workout ( hollow hold)
    - 400 reps of glute workout
    - 200 reps of middle back workout
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    5/2019 Start: 5,2" NBPEL X 4,35" MEG
    10/2019 Bundled stretch: 5,6" NBPEL X 4,35"MEG
    10/2019 - 2/2020 Girth Exersices: on/off and no gains
    7/2020 Erect stretch: 6,25" NBPEL X 4,35" MEG

    Short term goal: 7" NBPEL X 5,5" MEG
    Long term goal: 8" NBPEL X 6,2" MEG
    Reply With Quote Reply With Quote

  2. 2 Weeks Ago #362
    Anklepain
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    - 4 x 4min of adductors workout. I felt slightly sharp pain on my anud area of PF in the good way.
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    5/2019 Start: 5,2" NBPEL X 4,35" MEG
    10/2019 Bundled stretch: 5,6" NBPEL X 4,35"MEG
    10/2019 - 2/2020 Girth Exersices: on/off and no gains
    7/2020 Erect stretch: 6,25" NBPEL X 4,35" MEG

    Short term goal: 7" NBPEL X 5,5" MEG
    Long term goal: 8" NBPEL X 6,2" MEG
    Reply With Quote Reply With Quote

  3. 2 Weeks Ago #363
    Anklepain
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    Do you guys waddle when you walk? I dont know is there any correlation between weak abductors and Pre E but I fond tgis video. I have been waddleing almost all my life when walking. Today was my first time in my life.

    https://youtu.be/PYKSCvx5r_U

    - 3 x 2min abdutors workout
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    5/2019 Start: 5,2" NBPEL X 4,35" MEG
    10/2019 Bundled stretch: 5,6" NBPEL X 4,35"MEG
    10/2019 - 2/2020 Girth Exersices: on/off and no gains
    7/2020 Erect stretch: 6,25" NBPEL X 4,35" MEG

    Short term goal: 7" NBPEL X 5,5" MEG
    Long term goal: 8" NBPEL X 6,2" MEG
    Reply With Quote Reply With Quote

  4. 2 Weeks Ago #364
    Anklepain
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    about 1 hour of glutes squuezed walking/standing while shopping in market. This "exersice" makes my PF super tight for whole day.

    Did some TVA activation and 4 x 1,5min hollow body hold. Felt immedidu better on PF.
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    5/2019 Start: 5,2" NBPEL X 4,35" MEG
    10/2019 Bundled stretch: 5,6" NBPEL X 4,35"MEG
    10/2019 - 2/2020 Girth Exersices: on/off and no gains
    7/2020 Erect stretch: 6,25" NBPEL X 4,35" MEG

    Short term goal: 7" NBPEL X 5,5" MEG
    Long term goal: 8" NBPEL X 6,2" MEG
    Reply With Quote Reply With Quote

  5. 1 Week Ago #365
    Anklepain
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    - 7 x 1,5min hollow body hold
    - 2 x 2min abducttor leg raise

    - 1 hour of glute squeezed walking
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    5/2019 Start: 5,2" NBPEL X 4,35" MEG
    10/2019 Bundled stretch: 5,6" NBPEL X 4,35"MEG
    10/2019 - 2/2020 Girth Exersices: on/off and no gains
    7/2020 Erect stretch: 6,25" NBPEL X 4,35" MEG

    Short term goal: 7" NBPEL X 5,5" MEG
    Long term goal: 8" NBPEL X 6,2" MEG
    Reply With Quote Reply With Quote

  6. 1 Week Ago #366
    skyisthelimitpe
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    Instead of glute squeezed walking have you tried doing some hip thrusts or glute bridges? Perhaps with a weight?
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  7. 1 Week Ago #367
    Anklepain
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    Yes, I have tried both. I did tons of gutes bridge 2 years ago. Last year I gave it a tryi again with 100reps of 70 lbs hip thrust for about 2 weeks. I would continue these exersices if I would get even 20 second improvement.
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    5/2019 Start: 5,2" NBPEL X 4,35" MEG
    10/2019 Bundled stretch: 5,6" NBPEL X 4,35"MEG
    10/2019 - 2/2020 Girth Exersices: on/off and no gains
    7/2020 Erect stretch: 6,25" NBPEL X 4,35" MEG

    Short term goal: 7" NBPEL X 5,5" MEG
    Long term goal: 8" NBPEL X 6,2" MEG
    Reply With Quote Reply With Quote

  8. 1 Week Ago #368
    arlos
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    Quote Originally Posted by Anklepain View Post
    Do you guys waddle when you walk? I dont know is there any correlation between weak abductors and Pre E but I fond tgis video. I have been waddleing almost all my life when walking. Today was my first time in my life.

    https://youtu.be/PYKSCvx5r_U

    - 3 x 2min abdutors workout
    That's a pretty cool explanation. I always wondered why I waddled before. Do you have anterior pelvic tilt, too? I've been working on it for a while.
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  9. 1 Week Ago #369
    Anklepain
    Anklepain is online now
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    I have swayback. Im not sure do I have APT also.
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    5/2019 Start: 5,2" NBPEL X 4,35" MEG
    10/2019 Bundled stretch: 5,6" NBPEL X 4,35"MEG
    10/2019 - 2/2020 Girth Exersices: on/off and no gains
    7/2020 Erect stretch: 6,25" NBPEL X 4,35" MEG

    Short term goal: 7" NBPEL X 5,5" MEG
    Long term goal: 8" NBPEL X 6,2" MEG
    Reply With Quote Reply With Quote

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