Exercising with a bad back part 2 Standing exercises

Hi!

As promised the second part of my current training program with the standing exercises for a painful back. In the meantime my back has healed mostly so I will soon start running again, but for those of you who don't have the luxury of healing, here it is.

As always I use ankle and wrist weights, a yoga mat (although the one I have is technically a somewhat thicker exercise  mat and I sometimes put extra cushioning on it for my back in the form of a box plaid my sister made for me) and a towel (I like the new microfiber ones). For the last 3 exercises you will need a resistance band, which are found in several strengths. I find for myself that it is somehow motivating to have cool-looking training gear, I don't know if it is the tightness of the texture against my skin or that I look better in the mirror than having some baggy jogging pants. I love those for lounging around the house, but for exercising I need some slim wear. Stupid maybe but it works for me. As you can see I always wear long sleeves, because I don't like the weights on my bare skin and I don't want them soaked with sweat (although they are washable).
1. Leg lifts; if you can combine this with a jump it is good cardio. Just alternate lifting legs to the chest and a combination with an arm lift is also very good.



2. Jumping jacks. Jump from a normal standing position to a spread-eagle position and back. The added weights make this a good cardio exercise. Start with 20 and work up to a 100 or 200 as your condition improves. 





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3. Sideways leg bend. This is more of a stretching and balancing exercise than anything else. Bow deep down to the left, keeping your back straight. Change over to the right, if possible staying low down. Repeat 30 times.





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4. Tricky cat. This is a yoga exercise and one of my personal favorites.  On hands and knees, stretch out opposite limbs (left leg, right arm, and so on). Balance for 2 seconds (or longer to make it more challenging) then alternate. Extra weights will make it more challenging as well. This exercises most of the body. 



 5. Chair knee-up. This can be hard for people with bad balance, so be careful! Set one foot on the chair and then come up all the way, standing on the chair, and lift the knee, if possible also taking your arms straight up overhead. Repeat on the other side. 




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6. Arm resistance stretch. Wrap the band around the wrists and keep arms at chest height. Stretch the band as far as it will go. Relax, repeat.


7. Downward resistance row. Put the resistance band around your feet and draw it up towards your chest, keeping the elbows bent out. Relax, repeat.





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8. Overhead arm resistance. Holding the resistance band stretched around your wrists, lift your arms up. Stretch the band as far as it will go. Relax, repeat.

9. Leg resistance stretch. Position the resistance band around your ankles. Stretch out one leg to as far as it can go. Bring back in, repeat. Then repeat the exercise on the other leg. Good for the glutes!


Don't forget to stretch. 

This routine I combined with the earlier lying-down exercises. 






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