15.minute daily fitness training program: Week 4 day 7: Exercises for when you have a bad back
Hi!
My husband has been following my antics with my fitness program with considerable amusement under a long time, and while he is interested in the exercises, he suffers from a bad back since an operation gone wrong 5 years ago and therefore cannot do most of them. So I made up a program especially for him and thought I would share that. Mind you: this is NOT a program to help you overcome your bad back. This is a program that you can (possibly) DO with a bad back. Backs are individuals just like we are. What works for him might not work for you. Try out each exercise and see how it feels. You are the best judge of your back and what you can and cannot. Experiment; try out variations; if something is too hard, try an easier version, if something seems too easy, put on weights rather than add repetitions, is my advice.
Equipment needed: when you are trying it out, only a towel and a yoga mat.
Once you have found out some exercises that you like, you might like to try out ankle weights and wrist weights, and later on even some extra weights. Don't be overly ambitious.
Remember that the main reason why people give up on their exercise programs is that they are too ambitious in the beginning, try too hard, and either cannot reach their (unrealistic) goals or get hurt trying. So: set realistic goals, reward yourself when you have achieved them (preferably NOT with food or drink, rather with sexy exercise clothing, training shoes or apparel), and tune in for the long haul. Any training is better than the one you DIDN'T do. It is easier sticking with a short intensive program then with a boring long workout, right? So make it short but intensive. Give it your best when you're at it.
Tip: Add 10 reps of that rotten exercise you hate most at the end. Any idea how GOOD that will make you feel when you are in the shower? :)
Here it comes:
Stand on your knees and hands. Have the
extra weights at hand. Pick up a weight with your right hand and extend the arm
at shoulder height while at the same time extending the left leg out at a 90
degree angle.
Come back to starting position and do the same on the other side, so with the left arm and right leg. Mind your balance; it is way easier if you tighten your abdominals and butt-.
My husband has been following my antics with my fitness program with considerable amusement under a long time, and while he is interested in the exercises, he suffers from a bad back since an operation gone wrong 5 years ago and therefore cannot do most of them. So I made up a program especially for him and thought I would share that. Mind you: this is NOT a program to help you overcome your bad back. This is a program that you can (possibly) DO with a bad back. Backs are individuals just like we are. What works for him might not work for you. Try out each exercise and see how it feels. You are the best judge of your back and what you can and cannot. Experiment; try out variations; if something is too hard, try an easier version, if something seems too easy, put on weights rather than add repetitions, is my advice.
Equipment needed: when you are trying it out, only a towel and a yoga mat.
Once you have found out some exercises that you like, you might like to try out ankle weights and wrist weights, and later on even some extra weights. Don't be overly ambitious.
Remember that the main reason why people give up on their exercise programs is that they are too ambitious in the beginning, try too hard, and either cannot reach their (unrealistic) goals or get hurt trying. So: set realistic goals, reward yourself when you have achieved them (preferably NOT with food or drink, rather with sexy exercise clothing, training shoes or apparel), and tune in for the long haul. Any training is better than the one you DIDN'T do. It is easier sticking with a short intensive program then with a boring long workout, right? So make it short but intensive. Give it your best when you're at it.
Tip: Add 10 reps of that rotten exercise you hate most at the end. Any idea how GOOD that will make you feel when you are in the shower? :)
Here it comes:
1. Stand up with knee up; this exercise requires a sturdy chair or a handy stairways. Stand in front of the chair. Step up onto it and swing your right knee upwards.
Stand down again and step up again, this time swinging your left knee up. Do not
go over 90 degrees in order to protect your back. 30 reps. Add weights when it becomes too easy.
tripleclicks.com
2. Arm press combined with a squat. Stand up with legs shoulder-width apart. Take the towel in both hands
and resist. Bring the arms up full length upwards then down behind your head,
combined with a squat. 20-30 reps.
3. Ab roll-out.
4. Tricky cat with weights:
Come back to starting position and do the same on the other side, so with the left arm and right leg. Mind your balance; it is way easier if you tighten your abdominals and butt-.
5. Hunter's sit with lateral side lifts:
This
is a tough one. At least I think so. Find a convenient wall to stand against.
Sit down with your back against the wall while your knees are bent at a 90
degree angle, supporting yourself with your leg muscles. Now take the weights
on both sides up to shoulder height at the sides with straight or semi-straight
arms. Do 15 reps, take a breather, and 15 again.
6. Inverted row. Place two chairs with backs to each other at the sides of your yoga mat. Place a broomstick over both seats. Lie down under them. The broomstick should be at
shoulder height. Take the broomstick in your hands, make a plank out of your
body and lift your whole body up by the arms as high as you can. Count 5
seconds. Hold your body rigid, so you are not only lifting your upper body but
your whole body.
7. Alternate side lunge with a bicep curl. Stand with legs wide apart. Now lean into one side bending your knee,
keeping the other leg straight. At the same time bring up the extra weight in
one hand to your chest. Alternate legs and lifts. Try to keep low as you change
over. Since this is a relatively "easy" excercise we do it 50 times.
Alternate exercise: in the pictures I do both arms at the same time to make it
heavier.
8. Half-crunch
Lie on your back with your knees drawn up to a
90 degree angle. Draw your pelvis into your spine, tightening your lower abdominal
muscles. Reach with your arms to your toes between your knees, using your upper
abdominals but without taking your back off the ground, only your shoulders.
Hold for about 10 seconds. Remember to keep your pelvis tucked towards your
spine. Repeat 5 times.
A plié differs from a squat in that you move your
knees out sideways instead of to the front. Point your toes out to the side so
that your knees are always out over your toes. However, always keep your back
straight! Here we combine a sideways plié with a side arm lift of the weights. Take
it 40 times with a light weight or preferably 20 with a weight you can just barely manage.
Remember to stretch!!!
Comments
Post a Comment