pt

rest;

tue: pt

assessment, gait
muscle energy technique (but biofeedback suggests opp flex/extension?)
slow mob circa L4/L5
rly tight hip flexors (have been in hip flexion a lot)
clamshell focus on glute med rather than TFL pref. recruitment

nerve glide (no dorsiflexion), mcgill suggests 5s per rep plus no 2h since rising/no pain
icing

after PT later
2+1 get-ups 20.4kg on left side (R side ungood feel)
25lb alternate push press neutral biofeedbk
shoulderstand sqt biofeedbk+
arm cycle 5 min
assisted pull
wall push up--R elbow still minor tweaky in diff angles (hmm, has been 3.5wk, not good. some sort of ligament/muscle tear/strain?)

wed:
15 flights heavyhands upstairs
tired again pre & post lunch hm (naan make me tired?)
mood was rly good last week, now slightly flagging.. bleh
last night tho for a few steps at night gait felt normal! for 3-4s.