1st session of core physio -update. - Bridge to 10K

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1st session of core physio -update.

Realfoodieclub profile image
β€’23 Replies

OMG.......... For starters.

The class is for sports people getting back to it after being benched.

(Me!!!, 😳😳😳😳 apparently that's how my new physio see me)

It's an hour long and consists of all the core work you can think of put into a timed circuit, Side planks, one legged squats, standing one legged a trampoline and closing your eyes while focusing on a spot on the wall. Push ups, bridges you name it we did it.

There are two physios and they keep a close eye on you, some of the exercises I had to have adjustment as my core is so weak but hopefully by the time the course has finished I will be doing the whole range of movement. The leaflets we were given explained we are doing dynamic core workouts and it will take a good few months after the 6 week course to really strengthen the core (workout 2/3 times extra to the session a week. ) so we should use the 6 weeks to perfect the moves and get a routine to carry on afterwards.

I think it's going to be really good for me and ultimately for my running. Hehe you never know it might make me fasterπŸ˜€

I do think I will ache tomorrow and they have more or less warned me I will but it feels really good to work this body out of its comfort zone again.

23 Replies
Bluebirdrunner profile image

Ha, and I thought you were just doing some gentle swimming. How wrong was I! πŸ˜† Go you RFC...

Realfoodieclub profile image
RealfoodieclubGraduate10 in reply to Bluebirdrunner

Hehe nothing gentle about it, but it is good, felt my muscles have worked this morning but no pain, so they must know their stuff.

Brilliant. Just keep thinking how your running will benefit. The way you describe it, it almost sounds fun :)

Realfoodieclub profile image
RealfoodieclubGraduate10 in reply to

There was a few smiles in between the Grimacing, πŸ˜€πŸ˜«. I'm really hoping it will help my running.

runningnearbeirut profile image

Isn't it great that you've got physios on hand guiding you through this. I'm sure there are some exercises where you would want to do too much too soon and others where you might be tempted to cut yourself too much slack. Having some experts around to make sure you're doing it all right and at the right intensity sounds really helpful.

Hope you continue to find it a very positive experience and start to feel the benefit in other ways outside of class too. I know they say you need to keep going for a while, but if you're starting from a low base after the op you had, presumably you'll notice improvement during the course too.

Oh and please don't tell me that the one legged squats were on the trampoline with your eyes closed.... I think I must have read that wrong ;)

Realfoodieclub profile image
RealfoodieclubGraduate10 in reply to runningnearbeirut

Hehe, you jest but we have to work up to squatting one legged in the trampoline with our eyes closed. Your right though I would not of even tried some of these exercises without expert help, I have had to be careful in case of hernia through the last 12 weeks but now I'm all healed the gloves are off but In That time I have learnt to protect my stomach muscles so it is really good to have someone to guide me. I can basically do what I want unless there is pain, pain is a stop immediately situation, but out of all we did yesterday no pain at all.

poppypug profile image

Wow that sounds amazing ! You're going to have a core of steel !

Hope you're not aching too much today :-) xxx

Realfoodieclub profile image
RealfoodieclubGraduate10 in reply to poppypug

Not too bad, can tell I did a really good workout which is a feeling I really like,(always have done) so if anything the aching is making me feel normal again πŸ˜€, nowt so strange as folks, as they say .

Millsie-J profile image

Yay, your back! xx

Realfoodieclub profile image
RealfoodieclubGraduate10 in reply to Millsie-J

YAY, I am, how's running in the sun going?

Millsie-J profile image
Millsie-J in reply to Realfoodieclub

Im doing ok thanks! Just an easy (slow) 3x week early morning 30minsπŸ˜€ Walking and swimming too so hopefully will be able to cover distance when im back in a fortnight.

Getting hotter daily eekkk xxx

Oldfloss profile image

That sounds gruelling... really hard work! I imagined gentle, building back!!! Wow!

I cannot imagine a one-legged squat.... the trampoline sounds great fun ... and okay if you topple????

Super that this is all being so carefully controlled for you too...and I am sure it will improve loads of aspects of your running...:)

I think we may be asking you for some tips and to put a little plan together for us all when you have competed it...( minus trampoline... although.... ??? )

Take care x


I simply cannot master side plank.. so go you!!!!

Realfoodieclub profile image
RealfoodieclubGraduate10 in reply to Oldfloss

You know what I can't do a full side plank (yet) but she had us doing it with out knees bent, then you just lift the hips up, an assisted plank, one side I could do that, the other I was trying so hard but could hardly lift my hips off the ground. She just said don't worry as long as your trying to activate the muscles you are working them so don't give up just keep trying and you will get there. That is one of the biggest things I learnt last night an attempt at something is just as important as actually doing it, so keep trying and look up assisted planks, to be fair I couldn't do planks before the op so I am really asking a lot πŸ˜€.

ancientrunner profile image

Goodness - you will be super woman. Great opportunity with that focused support.

Realfoodieclub profile image
RealfoodieclubGraduate10 in reply to ancientrunner

Thank you. I might even end up with better core Stregnth than before πŸ˜€.

useitorloseit profile image

That sounds like purgatory! My core muscles are rubbish. I really ought to do something about that.

Realfoodieclub profile image
RealfoodieclubGraduate10 in reply to useitorloseit

I must admit in the past core work was my nemisis, but faced with use it or lose it ( I guess with your name you understand πŸ˜€) after the op I'm going to have to put the work it to be able to run again. You never know I might even learn to love it. ( well....... maybe)

useitorloseit profile image
useitorloseit in reply to Realfoodieclub

Yes - muscle tone is easily lost after an op. My C section was nearly 18 years ago - do you think I should accept that the scar is healed now and get on with some core work??!!! I think the statute of limitations on that one may be long gone ....!

Realfoodieclub profile image
RealfoodieclubGraduate10 in reply to useitorloseit

That made me laugh, I think you might be safe but tread carefully πŸ˜€.

Tomas profile image

That sounds incredibly useful RFC, even though my muscles starts to ache just reading the description.

Realfoodieclub profile image
RealfoodieclubGraduate10 in reply to Tomas

It is going to be good, I think, the aches got a little worse through the day, hehe going for a swim tomorrow to loosen it off a bit before I do them all again 😳.

Sandraj39 profile image

That sounds so tough Rfc - but I bet you will feel the benefits of it, especially when you get back to running.πŸ™‚ I am sidelined again too at the momentπŸ™ - needing to find that patience we talk about so much! πŸ˜ πŸ™‚

Realfoodieclub profile image
RealfoodieclubGraduate10 in reply to Sandraj39

Hehe the exercises are tough but fair. Hang In there with your disc, I hope the pain goes away. Take care Rfc x.

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