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|01-21-2013 03:05 PM|
I have back issues as well. Just had a partial Laminectomy and Bi-Lateral Rhizotomy done at L5-L4 about 6 weeks ago.
I've found that planks and hanging leg raises are the best core exercises for me. The hanging leg raises (hanging from a chin-up bar) are great because they strengthen the abs while also strengthening the lower back at the same time. You just have to make sure you're not "swinging" the movement.
|01-21-2013 02:50 PM|
Originally Posted by strangerDanger View Post
thanks, thats more than enough to get me going. this damn muscle needs to heal so i can get started
|01-21-2013 01:54 PM|
It's going to be tough to work your core without initiating your lower back. Besides, the lower back is crucial to your core, so it should be trained just like every other muscle in your core.
Here is the first circuit I followed in PT after recovering from a parse fracture:
This circuit isn't exhausting and leaves a lot of room for customization (rep count, hold lengths, weight, how many times you run the circuit, etc.). If you can hold a regular or side plank for over 60 seconds, I recommend you replace the regular and sides planks with thai planks and thai crucifixes; they do wonders and engage your core's stabilization muscles because they force you to balance. Mason twists are also very good at engaging most of your core, especially when weighted.
I don't recommend you do core exercises that are designed to put a lot of compressing strain on your lower back, like supermans, since you already have back issues.
If you want to really focus on your abs (since you say you pulled a lower ab muscle), you're going to have to engage your lower back a little. A simple circuit would be:
If you want more challenging ab exercises, check out the rest of the P90X's Ab Ripper X exercises; you can find the circuit free online. Warning, most of the other ab exercises in the circuit will put a lot of strain on your lower back.
|01-21-2013 10:47 AM|
Join a gym, look for a CXWORX class
|01-20-2013 11:05 PM|
Originally Posted by Gdog42 View Post
|01-20-2013 11:00 PM|
Originally Posted by Efilnikufesin View Post
Actually last year there was a news report that a university or something proved that those literally don't work, along with the Sketchers Shape-Up shoes. After that, Sketchers offered a full refund for anyone who had bought a pair with the intention of magically losing weight! I told Dave they wouldn't do anything, but he didn't listen!
|01-20-2013 10:54 PM|
Shake weights, best snowboarding exercise ever!
|01-20-2013 10:42 PM|
Originally Posted by ARSENALFAN View Post
Nah, just kiddin... unfortunately.
|01-20-2013 10:20 PM|
I use mckenzie for all the disc patients
mckenzie disc - YouTube
Try it out there's a lot of exercises, most if it is up to you, be conscious of your posture etc....
|01-20-2013 10:16 PM|
|ARSENALFAN||Hot Yoga is fantastic.|
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