Skiing then shoveling.
Waist up about 6" deep muscle soreness.
Need some exercises plz.
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Skiing then shoveling.
Waist up about 6" deep muscle soreness.
Need some exercises plz.
Supermans...lay on stomach, raise both legs and extend arms, raised like you're flying. Yell "Leeerooooy Jenkins"!
Same as above, but only opposite leg arm...R/L
Both of these can be done on a swiss ball also.
Back extensions on a roman chair. Also, side extensions.
The "good morning". Using very little weight, or even just a wood pole, broomstick etc., place pole behind head across shoulders, feet about shoulder width, bend from the waist keeping legs straight to about 90 deg.
"Dog greeting sunrise" yoga pose.
thanks irul... i'll get on those.
Core bridges-Get in pushup position, except with hands clasped together in front of your face so that your arms for a 90 degree angle with the floor, so your weight is being supported by your toes and both forearms. Try to keep your back in a good position, so it looks like good pushup form, so your hips aren't too high up or sagging. You might need someone to help demonstrate this to you. Try not to do it on too hard of a surface either. Try to do it as long as you can, try starting at 20 seconds and progressing. You really need good form on this though, or it could put pressure too much on the shoulders, etc.
Put a tennis ball or similar sized dense rubber ball on the floor and lie on your back on top of it. Work the ball around onto sore muscles (like deep tissue massage.) It works better if you warm your back muscles first.
Stretch.
A different version of this is to bring your arms back to your sides as your torso is upraised, then bring them back forward and down. You'll feel everything from your hamstrings to the muscles in between your shoulderblades working for this one. I normally do 3 sets of 15 reps for that one.Quote:
Originally Posted by irul&ublo
Reverse bridges:
Lay on your back, bend your knees, and lift your hips up towards the ceiling. Shoulders, arms, and head are still on the floor, you are using your back muscles to hold your hips up. Hold the position, slowly lower to the floor, and repeat.
If you want to see serious results, Deadlifts are it; straight-legged for more emphasis on gluts and hamstrings if you want. I used to have chronic lower back pain from a construction work related injury and adding these to my workout completely cured it and added tons of core strength. All the other lower back exercises, extensions etc are great for rehabbing an injury but if you want to be proactive about it, i think this is the best way. Be sure to get your form down before loading any weight on though, otherwise you could seriously hurt yourself.