(no subject)

[scottobear]

my back workout.

Doggy BridgePlace both hands and knees squarely on the ground. While keeping your abs tight and your pelvis neutral (no excessive arching or sagging), slowly lift the opposite arm and leg off the ground. Extend both of them out while holding your head straight. While lifting the arm and leg, squeeze your glut and do not allow your hips to tilt. They should be square with the ground. Do slow reps (10) at 2 - 3 sets, two or three times per week.

Supermans Lay flat on the floor on your stomach. Fully extend your arms and legs. While keeping your forehead flat on the ground, slowly lift the opposite arm and leg off the ground. Do not bend the knee, imagine someone trying to pull your shoe off your foot as you lift the leg. Your hips should be pressed on the ground and your gluts should be tighten. Do not kick the leg up. (The movement is similar to the doggie bridges) Do 10 reps slowly at 2 - 3 sets, two or three times per week.

Comments

[ckirkman.livejournal.com]

Hhehehehe... are these the "technical" names of said exercises?

Re:

[scottobear.livejournal.com]

It's what's on my sheet. :)

had a back operation years ago, and I doo those bad boys, or feel anguish. :)

[ckirkman.livejournal.com]

Too cool.. ya gotta love an exercise called the "supermans". I may have to try these out... I have back troubles meself.

Re:

[scottobear.livejournal.com]

can't hurt! just be gentle, and work up!

[tillytollo.livejournal.com]

i used to do that first one as part of my physical therapy after surgery. they also have one called the "dying bug". that's always fun.

Re:

[scottobear.livejournal.com]

what's the dying bug??

[tillytollo.livejournal.com]

dying bug-

lay on your back with your knees bent and your arms to your side. keep you pelvis in it's neutral position. lift one knee at the same time lifting the opposite arm 90 degrees above you. i hope that makes sense. i used to do 3 sets of 15 reps. if you feel strong enough, and have no significant injury to your back, you can lift both legs and both arms at the the same time, but only if you keep your lower spine protected by curling your pelvis slightly inward.

Re:

[scottobear.livejournal.com]

woo... that' sounds tricky... alternate limb lifting.

all four at once sounds neat.

Re:

[tillytollo.livejournal.com]

you may very well find the alternate lifting too easy, especially since your surgey was a while ago and it sounds like you have been pretty good about keeping up on the strengthening exercises. i, on the other hand, can't quite lift all four at once yet. it's too hard.