Mr.J, I've settled on this work out-
-short run (4 miles with stairs)
-squats with empty bar, 2 sets of 20, no squat rack (this is a move VM called "stupid" and "dangerous"- pressing up and then lowering the bar behind your head- I don't think I'll go much beyond the empty bar, maybe add 10 lbs a couple weeks from now... it does feel dangerous)
-overhead presses with empty bar (45 lbs) 2 sets of 10, again I can eventually add 10, maybe 20 lbs.
-the pull up /push up routine (1 pull 2 push, 2 pull 4 push, 3 pull 6 push...until failure, each time I've failed at the attempt to do 7 pull ups, then you work back down- 6/12, 5/10, 4/8... in the end I do over 30 pull ups and about 80 push ups
- 2-1/2 minute plank, 1-1/2 minute side planks
- some hollow holds
-2 sets of 10 lunges with 10lb dumbells
-some dumbbell curls, just because when I was a kid I thought that's what strong men do...
I will eventually up the stress by upping the reps, except the deadlift which I can keep adding weight
Valsalva dizziness stopped when I did the barbell work before the other exercises. I initially did it at the end of the work out.
I've been resting for 2 days. On rest days I still do stretches.
I quit doing gbg's self suck stretch because any back flexion brings pain.
I found this video and the description of the symptoms are
exactly what I experienced (down to the coughing) and the stretches given are exactly what the PT has given me. I like where he says, "You are effectively pushing the jelly back inside the disc." I imagine I'm doing that when I do the back extension and dig my thumbs into the muscle (like the deep massage). This idea might be hogwash but psychologically maybe it has a good placebo effect.
The second video is another stretch the PT gave for the glute pain. Today my glute was painful free.
Oh, I do burpees but still can't do pop ups (too painful). Burpees I can do maintaining a fairly rigid/straight core. Pop ups require that extension to flexion motion. Flexion is my weakness. Still hurts when I bend over to put socks on.
Following the instructions in this video I stopped doing the knee to chest stretch and my glute pain has begun to subside.
Oh, FYI- the test the PT gives me to see how I'm progressing is the first movement the video says to avoid- bending over in the forward direction. She notes where I start to feel pain as I bend forward and reach down my legs with my hands. On the first visit I felt pain at the knee. Now I'm half way down my shins, mostly limited by tight hamstrings. I used to be able to touch my toes easily. Actually, I used to be able to put my palms on the floor.
ps Thanks again to everyone for feedback and suggestions. Big shout out for VM for contributing his knowledge. Hope everyone stays healthy in these Strange Days.