My Stretching Exercises During Distraction
I always wanted to post my list of exercises at some point. bondo had asked for it too, so I got more motivation to do this. There is a good chance I have to keep updating this list with more descriptions and/or videos to make them more complete. I would therefore version the list all the way to the final list:
The way I have numbered them is weird. I do not know why that numbering worked for me. I keep that numbering as I remember them in my brain:
Exercises:
1) My number one exercises looks similar to the one that starts around second 42:
I try to grab my thighs with my hands on the sides and try to push further. As I got taller, unfortunately I have failed to reach my toes with my hands. I hope someday I can make it happen gain 
Femurs with Dr. Shahab Mahboubian - July 2020
Quote from: StrydeNailChallenge on October 17, 2020, 03:24:52 AMMy Stretching Exercises During Distraction
I always wanted to post my list of exercises at some point. bondo had asked for it too, so I got more motivation to do this. There is a good chance I have to keep updating this list with more descriptions and/or videos to make them more complete. I would therefore version the list all the way to the final list:
The way I have numbered them is weird. I do not know why that numbering worked for me. I keep that numbering as I remember them in my brain:
Exercises:
1) My number one exercises looks similar to the one that starts around second 42:
I try to grab my thighs with my hands on the sides and try to push further. As I got taller, unfortunately I have failed to reach my toes with my hands. I hope someday I can make it happen gain
2) The one that starts around second 1:25, in the same video for exercise 1: These days, since I cannot bend my knees that much, it looks like what the guy in the video does, but I would like to improve in bending one legs further during consolidation.
3) The one that starts around second 2:04 in the same video: , however instead of towels, I use my hands to bring the leg up. Also when up, I try to tilt the leg as an extra exercise.
4) I think this exercise is similar to squats, but I do this on the bed. while sitting with my legs straightened at start, I bend my knees and try to sit up on my toes, using my hands on the floor as support. This is very difficult for me, cause of my stiff quads.
5) Thomas stretch: However I use my hands behind my thighs to push them further towards my chest.
6) while sitting on the bed, I make a diamond shape with legs (bent knees, toes touching). I push my chest towards my tibias, while my hands are on my toes.
7) I lie down on my back, with knees bent and legs far apart by as much as my shoulders. I then roll my legs to the right all the way to the floor and then repeat for the left side. This exercises makes me feel relaxed a bit, otherwise, it's not as important as others. 
This is like a set of exercises:
8a) I do the one that starts around second 1:25 in
8b) I lie down on my side at the edge of the bed, with my back facing the side of the bed. I then take on leg slightly up and then moving back from bed and down towards the side wall of the bed. I do that for several times for each side.
8c) I like down on my back close to the edge of the bed, then move the leg that is closer to the edge down along the sidewall of the bed, while the other leg is on the bed, bent to support the move.
Quote from: StrydeNailChallenge on October 16, 2020, 02:27:20 PMDay 83 Post-op (Tue., Oct. 12) - Consolidation Day 2
I was planning to run a distraction session when I meet Dr. M.; to show him exactly how the devices sounds and see whether he is sure that I have hit 8cm. Based on today's x-rays, Dr. M., measured my left at 8cm and my right at 7.8.
Right is 3mm taller than what we had planned for. Dr. M. said I had two options: 1) flipping the device and try to shorten by as much as 3mm, 2) keep as is, cause 3mm would not make much of a difference. He was more inclined towards option 2 and I also thought I should just leave things as they are.
I asked Dr. M., whether I should go for another x-ray I got before I started the surgery where they measure the hip level, etc. accurately. He said, there is no reason and he is confident on the accuracy of his measurements (80mm on left and 78mm on right).
My next appointment with him would in three months (Jan. 2021). Meanwhile he said I should focus on fixing the quad issues (cannot bend knees as flexibly as I used to before the 14 day quick distraction schedule I had to go through a few weeks ago.
He is impressed by how tall I have become and took pictures with me (for before/after comparisons), but also mentioned that I have not realized my full height, cause my knees are not completely straight and I should generally see improvement in my body, which make me stand taller as well.
This is my biggest fear. Legs not being even. I think the only way to do it is to either get xray measurements or otherwise use the wall to measure yourself
Quote from: m7liam on October 17, 2020, 09:51:31 AMThis is my biggest fear. Legs not being even. I think the only way to do it is to either get xray measurements or otherwise use the wall to measure yourself
I tried to use the wall, by standing on both legs, and standing on each leg. Therefore every time I had three different measurements and the single leg standing was to find the height difference. However I found that very unreliable. Depending on how you would stand, and maintain your body results would change considerably, at least by a couple millimeters.
I think the best way is x-ray measurements. Your medical insurance should cover for it, cause it's about height discrepancy. However emphasize that you need the measurements for the gap between the two broken bones. Unfortunately the clinic finally did not measure it, but Dr. M. did and he was very confident about accuracy and resolution.
Quote from: m7liam on October 17, 2020, 09:51:31 AMThis is my biggest fear. Legs not being even. I think the only way to do it is to either get xray measurements or otherwise use the wall to measure yourself
This is what the clinic sent me. All I get from it is that the two legs were almost same height, but I don't understand anything more:
CLINICAL HISTORY: Reason: s/p lengthening procedure.
COMPARISON: No previous study available.
Findings:
RIGHT HIP:
Distance from center of femoral head to medial femoral condyle is:
50.2 cm
Distance from medial femoral condyle to center of tibial plafond is:
34.1 cm
Distance from center of femoral head to center of tibial plafond is:
84.3 cm
LEFT HIP:
Distance from center of femoral head to medial femoral condyle is:
50.2 cm
Distance from medial femoral condyle to center of tibial plafond is:
34 cm
Distance from center of femoral head to center of tibial plafond is:
84.2 cm
IMPRESSION: There is no significant leg length discrepancy in both
lower extremity.
This report electronically signed by Dr. X YYY M.D. on
10/10/2020 11:54 PM
Quote from: Movie on October 16, 2020, 08:11:11 AMFor me pain started going down 3-4 days after distraction, give it some time. Happy to see you're done with distraction, time flies
Thanks Movie. Yesterday (Friday) on day 5, was particularly painful, but overall I see improvement.
By the way, how much pressure do you think I should put on the quads doing squats, etc. ? Is it constructive if I put too much pressure, which means a lot of pain; but hoping things would improve faster?
I didn't start squatting until after about a month in consolidation, and I didn't add any weight to my leg exercises until after around 3 months in consolidation.
The List of my Stretching Exercises. Version 1:
I do each of the following several times in each stretching session:
1) My number one exercise looks similar to the one that starts around second 42:
I try to grab my thighs with my hands on the sides and try to push further. As I got taller, unfortunately I have failed to reach my toes with my hands. I hope someday I can make it happen gain
2) The one that starts around second 1:25, in the same video for exercise 1:
These days, since I cannot bend my knees that much, it looks like what the guy in the video does, but I would like to improve in bending one legs further during consolidation.
3) The one that starts around second 2:04 in the same video: , however instead of towels, I use my hands to bring the leg up. Also when up, I try to tilt the leg as an extra exercise.
4) I think this exercise is similar to squats, but I do this on the bed. while sitting with my legs straightened at start, I bend my knees and try to sit up on my toes, using my hands on the floor as support. This is very difficult for me, cause of my stiff quads.
5) Thomas stretch:
However I use my hands behind my thighs to push them further towards my chest.
6) while sitting on the bed, I make a diamond shape with legs (bent knees, toes touching). I push my chest towards my tibias, while my hands are on my toes.
7) I lie down on my back, with knees bent and legs far apart by as much as my shoulders. I then roll my legs to the right all the way to the floor and then repeat for the left side. This exercises makes me feel relaxed a bit, otherwise, it's not as important as others.
8 ) This is like a set of exercises:
8a) I do the one that starts around second 1:25 in
8b) I lie down on my side at the edge of the bed, with my back facing the side of the bed. I then take on leg slightly up and then moving back from bed and down towards the side wall of the bed. I do that for several times for each side.
8c) I like down on my back close to the edge of the bed, then move the leg that is closer to the edge down along the sidewall of the bed, while the other leg is on the bed, bent to support the move.
9) This is like a set of exercises. I would like to clarify that my list mostly focuses on the legs, but there are some moves that are generally helpful for the body to stay flexible.
9a) Cobra:
9b) Cat:
But I also add the fellow's move around second 17:
9c) I had recommended this to Movie, for knee pain. I had learnt this from a PT a few years ago, and it helped me manage the knee pain I had at the time: I start with a plank like around second 38 in this video:
I then move my body up and down for 40 to 60 times each time.
10) I sit with my legs bent towards my chest. I then use a stretch band to tie my knees together right at the upper knee parts. I then try to move the knees apart by as much as I can.
11) A set:
11a) I use a towel and do the exercise that starts around second 1.31 in the video of exercise 1:
11b) I wrap a towel around my ankle, and try to pull the towel towards myself (which makes my knee bend), while keeping the other leg straight. I do this several times for each leg.
12) I sit at the edge of a bed, chair, sofa, etc., with both legs on the ground, one bent and one straight. I then move my body forward. The more forward, the higher the pressure on hamstrings.
13) Standing next to the bed for support, I bend to touch the ground with my hands. This is my comfort zone, as it takes me a few second to warm up and easily touch the ground with both hands, or one hand, while trying to keep my knees straight using the bed sidewall as support.
14) I had lost my six-packs in the last couple years, but still had ab tones, and some horizontal lines that made it look athletic. One negative impact of this surgery was losing too much weight for me, out of which something good came out: I've got my six-packs back. The weight loss could partially be caused by the painkillers and the pain itself, but I have not read a reliable article about that. It's just what I have heard or red in blogs.
To maintain my six-packs I do a lot of quick short sit-ups. By short, I mean my sit-ups are like half way what a normal sit-up is. I barely get up from the floor, but my trick is that I do it many times (e.g., 200 times each round). While doing the fast sit-ups, I also move my face to the left and right, every ew sit-ups, to have the jawline and avoid getting double chins. I hope this helps those who would like to lose their love handles and abs' fat and create or maintain their jawline.
15) I have recently started doing this just once per day: I lie on my back and lift one leg up and down several times. I also do this while standing and using a chair or wall as support to life one leg towards back or sides. This is for butt guys like me (butt guy is an official name a BoneStretching gave us on Movie's diary for those guys like us with flat butts 
) to try to reclaim their butt muscles.
16) last but not least, walking, indoor cycling, and going uptrains and downstairs, are very helpful in stretching and strengthening leg muscles.
I hope this list of 16 sets of exercises are helpful!
Feel free to add more to this list or make changes, if you think necessary. If so, it would be nice to know your idea here.
Quote from: brondo on October 07, 2020, 04:53:04 PMLooking forward to it SNC. Thanks!
brondo bro, finally posted my list of stretching exercises. Hope you find it useful.
what kind of bull is this?! You are 48 years old and getting a limb lengthening? this is obviously bs. You just want to promote the surgery. I no longer trust this forum. I had my fair share of suspension before but now i am sure some people here are just working for doctors or maybe the doctors themselves are writing this.
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