(continuation of previous post) Resistance exercises increase muscle tension and the joints do not have to move. Sit on the floor with you legs straight in front of you, knees bent, and then press your heel into the floor and count to five seconds. Always relax between each exercise.
Whilst sitting in a chair press you heel down into the floor and hold for five seconds. Again sitting in a chair, press your heal into the chair leg, hold for a count of five and then relax you leg.
Do the above exercise but while the heel is pushing against the chair leg, turn you foot into your other foot and feel the resistance, count to five and then relax.
Using weights for strength.
After your leg is stronger you can add some weights to build up more strength.
Firstly lay on your stomach and raise your leg about six inches. Do twenty lifts and then ten with a kilogram weight added to your leg.
Lay on your stomach and raise your leg by bending your knee as high as is comfortable and slowly lower to the floor. Do ten of these and then do ten with a kilogram weight added.
In a standing position put a kilogram weight on your ankle and raise your heel to touch your buttocks and lower being careful to keep a smooth slow action. Do twenty of these and then repeat with a two kilogram weight.
Preparing to restart you sport
Cycling, jogging, hopping and striding can all be done taking care to build up gradually. Running up stairs two steps at a time will build up strength and your stamina!
As long as care is taken and there is no discomfort and you resume your sport gradually, risk of further injury will be reduced.
Hi Robert, You were asking about your injury and what you could do about it, so I looked it up on the internet and found this:
HEALING AND RECOVERY FOR HAMSTRING INJURIES
It is advised to seek medical advice to find out the extent of the damage. If it is only a minor tear a rehabilitation period may be all that is necessary, but this must be fully completed to achieve full recovery. As soon as the injury has happened, apply ice to the injured area, using a thin towel between ice and skin to prevent ice burn. Ice should be applied every two to three hours for the first two days to reduce pain and swelling. No weight should be put on the leg and you should rest with the leg elevated higher than he chest. This will enable blood and fluid to drain away from the hamstring injury. A bandage will give support and help reduce swelling, and the leg will feel more comfortable.
An important part of recovery is to start stretching exercises as soon as possible. If the strain is minor then exercising can start after two days from the injury happening. If there is still swelling and bruising, continue with the ice for one or two days until the swelling has disappeared.
Hamstring injuries can take a long time to heal and the risk of further injury becomes greater. However if full recovery is achieved and sport not resumed too early, the risk of further injury will be greatly reduced. Generally speaking overuse injuries tend to take longer to heal and recover. Depending on the extent of the injury a hamstring can recover within ten days or it can take up to three months.
HAMSTRING EXERCISES
It is important when you start stretching exercises that they are done every day, and when strengthening exercises are done, stretching must be done prior to these,ideally as part of the whole routine. If you have any tightness or stiffening of the hamstrings, try reducing the amount of exercises that you are doing, and if that doesn't`t work, perform stretching exercises only. It is important that the muscles feel loose and that there is no discomfort. Until your leg is ready for resuming your sport, fitness levels can be kept up by swimming.
STRETCHING YOUR HAMSTRING TO PREVENT INJURY
With your legs straight out in front of you, reach out with your hands and hold your feet, keeping your back straight and your head up. Move slowly and don`t `bounce`.When you feel the stretch hold this for five to ten seconds.
In a standing position, stand on one leg and place your other leg straight on a table or chair in front of you Lean forward and reach out to touch your foot again keeping you back straight and your head up. Hold this position when you feel the stretch and hold for about five to ten seconds.
Stand with you legs slightly apart and reach downwards to your ankles. Keep your back straight and you will feel the stretch. Hold this position for five to ten seconds.
Hi Richard, I enjoy reading your posts as I do looking at your artwork...you're a very talented painter. It's very hard to imagine the conditions and what it's like being in the S.H.U. if you've not experienced it but from your description it sounds like one of the last places you want to be at on this earth. I live in the UK and as far as I know there is a law that allows a maximum of 35 days in S.H.U., 16 days for young people. I don't think any amount of time in the hole is humane or right, but I wish the US government would recognize what psychological damage they are doing to people and make some changes. I congratulate you on standing up for your rights and protesting against these conditions, even if a hunger strike must be anything but pleasant. Hopefully it will get a lot of media attention and force these people to make some lasting changes. If not, at least you know you have not surrendered to the conditions without fighting. Wishing you strength and hope to get through all of this.
Ron, I personally have spent years in lock down, never on death row, for sure it's not a nice place to be. After reading your word's. I have come to the conclusion, you are keeping your self focused on something you believe in. There are those that also believe in your cause as well. But might not share the same conviction as you do. The fact that you have a routine everyday speaks loudly that you are doing your time and not letting it do you! Thanks for sharing with us. Keep your chin up! L&R's Brick Phoenix Arizona
Oh, forgot to tell I was glad for you you won your freedom... to never return! To buy a cellphone won't help you to call me thus. Unless you chose to buy one.
Perhaps spending your money to more necessary things! :-o
At least you can stay for a while in the house that was approved. You didn't mention your daughter in your letter, Frederick. Can't she do something to help you out?
I got your letter 2! I am still to start to write you. I was on a little outing for 5 days in the Ardenes; those are woods, forests. I was looking out on a big lake!
And did a hiking walk in a forst nearby where I was staying. It took me 2hrs and 20 minutes... and I was alone till I met at the end of the trip, a couple with small children from my area in Antwerpen.(Deurne)Then of course I slowed down my pace and that's why it took more in time. The air is so much purer there!! My city is a port city.
This coming Monday, the 19th, I plan to go for 4 days in Namen, also in the Ardenes. I feel I am worried if George jr will get out on the 26th of September?? It is this man who is in jails from his 18 yrs and turned 64.The friend I visited recently in Illinois.
Frederick, Ive free calls to America; but ONLY on a fix phone number... not on my cell phone! Those are expensive calls!! Maybe later you can tell where you are at, for example at a certain time, in a restaurant or else?? Then after my 5pm I have the calls for free here! :-) We are about 7 hrs ahead of time here in Europe. If I call George's dad at 5pm it then is at his in Wisconsin, 10am o'clock in the morning. I suppose it's 8 hrs difference for Texas?
It is 9 hrs difference with California. But we speak by internet, my daughter Leslie and me.
I have been reading your blogs and I dont actually know what to say to you.
I know its hard to remain positive in prison, but you cant give up hope and you need to fight this with all that you have.
I want you to know that you are in my thoughts and that if I can help you get your story out to the public, let me know, and I will do all that I can do to help you.
My husband has been on death row for 12 years now and we will never give up, he to has been blamed for a crime that he did not do, and yes, we have all the proof.
Just try to get through one day at a time and you will get through this.
If you feel that you would like a friend to talk to then you are welcome to write me, one can never have enough friends,can they?
Just so you know, my name is Alexandra, I am a white female with black hair and green eyes.I am 40 years old. I am a chef and in my spare time I am passionate about karate, I have my black belt and reached up to second dan.
Until I hear from you, know that you are in my thoughts.
I had a day off work and thought I would read some blogs from behind the bars.
Can you believe that I have been reading for just over two hours and some of the blogs that I have read are extremely strange!!! I cant even begin to analyse how some peoples mind work.
I know that being in prison takes away a lot of peoples dignity and its hard to adapt to having the basic things that we take for granted being taken away, like electricity, running water in taps and toilets that work, but most of all, walking in the sun and fresh air.
What makes me really mad is that when a person is imprisoned their families seem to write them off and not even bother about them, but at one time they were the head of the house, they lived, loved and laughed, but now due to one being in prison, its like you are no longer alive.
I have seen over the years how prisoners are treated, irrespective of them being found guilty despite them in fact being innocent, and I have seen how some of the men that I become friends with slowly lost hope when their families started giving up on them.
You may wonder why I have said all this but after reading some of the other blogs it really made me appreciate you more and even love you more, if thats at all possible.
Don, I know you are busy fighting for your life, and one day you will be home, but until that time comes, just know that I love you very much and as from today I have started to write our friends and rattle some cages, like I used to.
You may also think I am mad in writing to you here, but I want people to see that you still have a family that care about you, and stand by the choices that you make while you are there and that you are nothing like people portray you to be, in fact you are a real man with real feelings.
Begging for money like this from the public? Yeah, I get it yourin prison, been there remember? But you and I both knowhow to make money in prison, keep your butt out of trouble, get your mind right and get a job in industries withou acting like a friggin lunatic. Weve had plenty of talks about getting your shit together, and many others have had the same talks as well with you, havent they? But its the same self pitying manipulative crap youve been spinning ever since you got in prison. Prison sucks, I hated every goddamn day of it, woke up each morning in misery, but I had a choice and so do you to make something out of yourself despite the negative feelings. Your not a victim, grow up and take charge of your life, and quit sending these nauseating blogs out to the public. Grow up.
RSS
Resistance exercises increase muscle tension and the joints do not have to move. Sit on the floor with you legs straight in front of you, knees bent, and then press your heel into the floor and count to five seconds. Always relax between each exercise.
Whilst sitting in a chair press you heel down into the floor and hold for five seconds. Again sitting in a chair, press your heal into the chair leg, hold for a count of five and then relax you leg.
Do the above exercise but while the heel is pushing against the chair leg, turn you foot into your other foot and feel the resistance, count to five and then relax.
Using weights for strength.
After your leg is stronger you can add some weights to build up more strength.
Firstly lay on your stomach and raise your leg about six inches. Do twenty lifts and then ten with a kilogram weight added to your leg.
Lay on your stomach and raise your leg by bending your knee as high as is comfortable and slowly lower to the floor. Do ten of these and then do ten with a kilogram weight added.
In a standing position put a kilogram weight on your ankle and raise your heel to touch your buttocks and lower being careful to keep a smooth slow action. Do twenty of these and then repeat with a two kilogram weight.
Preparing to restart you sport
Cycling, jogging, hopping and striding can all be done taking care to build up gradually. Running up stairs two steps at a time will build up strength and your stamina!
As long as care is taken and there is no discomfort and you resume your sport gradually, risk of further injury will be reduced.
Hope this is of some use to you!
You were asking about your injury and what you could do about it, so I looked it up on the internet and found this:
HEALING AND RECOVERY FOR HAMSTRING INJURIES
It is advised to seek medical advice to find out the extent of the damage. If it is only a minor tear a rehabilitation period may be all that is necessary, but this must be fully completed to achieve full recovery. As soon as the injury has happened, apply ice to the injured area, using a thin towel between ice and skin to prevent ice burn. Ice should be applied every two to three hours for the first two days to reduce pain and swelling. No weight should be put on the leg and you should rest with the leg elevated higher than he chest. This will enable blood and fluid to drain away from the hamstring injury. A bandage will give support and help reduce swelling, and the leg will feel more comfortable.
An important part of recovery is to start stretching exercises as soon as possible. If the strain is minor then exercising can start after two days from the injury happening. If there is still swelling and bruising, continue with the ice for one or two days until the swelling has disappeared.
Hamstring injuries can take a long time to heal and the risk of further injury becomes greater. However if full recovery is achieved and sport not resumed too early, the risk of further injury will be greatly reduced. Generally speaking overuse injuries tend to take longer to heal and recover. Depending on the extent of the injury a hamstring can recover within ten days or it can take up to three months.
HAMSTRING EXERCISES
It is important when you start stretching exercises that they are done every day, and when strengthening exercises are done, stretching must be done prior to these,ideally as part of the whole routine. If you have any tightness or stiffening of the hamstrings, try reducing the amount of exercises that you are doing, and if that doesn't`t work, perform stretching exercises only. It is important that the muscles feel loose and that there is no discomfort. Until your leg is ready for resuming your sport, fitness levels can be kept up by swimming.
STRETCHING YOUR HAMSTRING TO PREVENT INJURY
With your legs straight out in front of you, reach out with your hands and hold your feet, keeping your back straight and your head up. Move slowly and don`t `bounce`.When you feel the stretch hold this for five to ten seconds.
In a standing position, stand on one leg and place your other leg straight on a table or chair in front of you Lean forward and reach out to touch your foot again keeping you back straight and your head up. Hold this position when you feel the stretch and hold for about five to ten seconds.
Stand with you legs slightly apart and reach downwards to your ankles. Keep your back straight and you will feel the stretch. Hold this position for five to ten seconds.
(continued in next post)
Wishing you strength and hope to get through all of this.
I personally have spent years in lock down, never on death row, for sure it's not a nice place to be. After reading your word's. I have come to the conclusion, you are keeping your self focused on something you believe in. There are those that also believe in your cause as well. But might not share the same conviction as you do. The fact that you have a routine everyday speaks loudly that you are doing your time and not letting it do you! Thanks for sharing with us. Keep your chin up!
L&R's
Brick
Phoenix Arizona
--Calhoun25
To buy a cellphone won't help you to call me thus. Unless you chose to buy one.
Perhaps spending your money to more necessary things! :-o
At least you can stay for a while in the house that was approved.
You didn't mention your daughter in your letter, Frederick. Can't she do something to help you out?
Be safe and go for your future!
best, Rita
I got your letter 2! I am still to start to write you. I was on a little outing for 5 days in the Ardenes; those are woods, forests.
I was looking out on a big lake!
And did a hiking walk in a forst nearby where I was staying. It took me 2hrs and 20 minutes... and I was alone till I met at the end of the trip, a couple with small children from my area in Antwerpen.(Deurne)Then of course I slowed down my pace and that's why it took more in time.
The air is so much purer there!! My city is a port city.
This coming Monday, the 19th, I plan to go for 4 days in Namen, also in the Ardenes.
I feel I am worried if George jr will get out on the 26th of September??
It is this man who is in jails from his 18 yrs and turned 64.The friend I visited recently in Illinois.
Frederick, Ive free calls to America; but ONLY on a fix phone number... not on my cell phone! Those are expensive calls!!
Maybe later you can tell where you are at, for example at a certain time, in a restaurant or else?? Then after my 5pm I have the calls for free here! :-)
We are about 7 hrs ahead of time here in Europe.
If I call George's dad at 5pm it then is at his in Wisconsin, 10am o'clock in the morning.
I suppose it's 8 hrs difference for Texas?
It is 9 hrs difference with California. But we speak by internet, my daughter Leslie and
me.
Write you any day now. Ciau and take care!
Rita
I have been reading your blogs and I dont actually know what to say to you.
I know its hard to remain positive in prison, but you cant give up hope and you need to fight this with all that you have.
I want you to know that you are in my thoughts and that if I can help you get your story out to the public, let me know, and I will do all that I can do to help you.
My husband has been on death row for 12 years now and we will never give up, he to has been blamed for a crime that he did not do, and yes, we have all the proof.
Just try to get through one day at a time and you will get through this.
If you feel that you would like a friend to talk to then you are welcome to write me, one can never have enough friends,can they?
Just so you know, my name is Alexandra, I am a white female with black hair and green eyes.I am 40 years old. I am a chef and in my spare time I am passionate about karate, I have my black belt and reached up to second dan.
Until I hear from you, know that you are in my thoughts.
Alexandra
I had a day off work and thought I would read some blogs from behind the bars.
Can you believe that I have been reading for just over two hours and some of the blogs that I have read are extremely strange!!! I cant even begin to analyse how some peoples mind work.
I know that being in prison takes away a lot of peoples dignity and its hard to adapt to having the basic things that we take for granted being taken away, like electricity, running water in taps and toilets that work, but most of all, walking in the sun and fresh air.
What makes me really mad is that when a person is imprisoned their families seem to write them off and not even bother about them, but at one time they were the head of the house, they lived, loved and laughed, but now due to one being in prison, its like you are no longer alive.
I have seen over the years how prisoners are treated, irrespective of them being found guilty despite them in fact being innocent, and I have seen how some of the men that I become friends with slowly lost hope when their families started giving up on them.
You may wonder why I have said all this but after reading some of the other blogs it really made me appreciate you more and even love you more, if thats at all possible.
Don, I know you are busy fighting for your life, and one day you will be home, but until that time comes, just know that I love you very much and as from today I have started to write our friends and rattle some cages, like I used to.
You may also think I am mad in writing to you here, but I want people to see that you still have a family that care about you, and stand by the choices that you make while you are there and that you are nothing like people portray you to be, in fact you are a real man with real feelings.
More by snail..................
xoxo