Massage
After three weeks on vacation in Thailand I had looked forward to this massage.
Hard bed and pillow that gave me stiff neck I hoped that the masseur would have time for my right hip which I have not been able to sleep on, back and neck.
Of course the focus was my calves. They felt a bit better even if they were stiff. I got linament on them too which was nice 🙂
Then I got both my hips massaged, the left was also stiff even if I had not felt it during my vacation.
Then I got my back massaged too but I got extra focus on my neck.
I did this before work 1 hour.
I could then sleep on my right hip and my neck and back was so much better afterwards.
I went to oil massage three times in Thailand but the masseurs was more brutal, the second masseur it felt that she walked on my calves and then she bent my legs very close to my butt. If they can use their elbows they will do it.
It was so nice to wake up the next day and have a much less stiff body.
Gym
After work the same day as the massage I went to the gym after three weeks absence.
I did some hip exercises and core exercises during my vacation but was not at the gym.
So the first thing that happened was that I locked in my read glasses 🙂
I could not even see the numbers on my lock so it was just to walk out to the gym with just one gym glove 🙂 and then write down the exercises ”blind” in my gym book. A running friend said that she would get to the gym. I hoped that we would be done at the same time so I might get some help to get into my locker.
Focus tonite was biceps, triceps, hips, legs and core. Started with 6kg (biceps) but felt that I could go over to 7kg.
I have one core exercise called rolling wheel where I roll down a wheel with my back straight as far as I can go, one guy saw me doing this exercise and asked me how to do it 🙂 This is a good core exercise.
Then of course I had to do this core exercise again: plank with a ball, a ball which a I throw between my hands. Bought a small ball in Thailand, had planned to get to the beach and do this exercise but did it at the hotel room but was not keen on doing it on a hard floor so I rolled it there instead.
Now it was time to do it the right way again. Got speed again, did 23, 13 and 11 throws.
Then ended with stretching. Learned a new calf stretch exercise which I also tried.
Lucky me my running friend was in the locker roomm when I got back and could help me get into my locker 🙂
Gym
Had to turn in my bike on repair so walk to work this morning and walk down to the gym.
No running on the treadmill tonite either.
Focus on back, shoulders, legs, hips and core.
Started with a lower weight on torsorotation but then I increased it to the same weight I had before I went on vacation.
When I got to the sports center I realized that I had forgotten to pack down my towel so a bit brutal to do squat with a bar.
I also started with a lower weight on ”sitting rowing” but increased to the same weight as I had before I went on vacation.
For core I did rolling toe plank, plank, boat with a 5kg ball, rolling wheel, plank with a ball where I did not have a very good flow today, ended up with 10, 12 and 5 throws.
Then it was time for hip tabata where I did plank leg raise, donkey kick, side lunge, squat to side, wide squat, single leg crab, superman, lung to heel raise. Then I did 90s on the balance board.
Also did the regular heel raises, three variants.
Walk home from the sports center.
Yoga
Have booked PowerYoga 2.
At work I get a text message that my bike was fixed. Needed my bike so I left earlier to pick up my bike, get back home, get ready for Yoga. Biked to the Sports Center and realized that my bike key is in my work bag. Unbelievable.
This morning when I walked to work I felt sore in my front lower legs so I did not want to walk home from the Sports Center and then get my bike later.
Just to bike home again. Felt very strange.
