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Post by Tim Wescott on Apr 26, 2006 19:24:27 GMT -5
No wonder my back is a mess........I`m a morning trainer,have been for years now!!
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musclegrl
Novice Bodybuilder
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Posts: 30
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Post by musclegrl on Apr 26, 2006 21:09:00 GMT -5
You have forgotten just yesterday more than I know however, Olympic lifters and other athletes are now incorporating CORE exercises in their program.
Have you heard of the Cat-Camel, Press-Ups or Cobra, Plank, side Plank, Bridge, Bird Dog and Superman? Ha! Ha! I need pictures!
McGill reccommends the BirdDog, Cat-Camel, Plank and Bridge. A weightlifter, training for the Olympics, wrote the following about the Plank, Side Plank and Bridge:
"It is extremely important when you have low back issues to work on core stabilization. This is the only thing that will directly strengthen that area so you have better natural support (as opposed to relying on a belt).
Core stab work is NOT ab training. These are mostly isometric holds, but can be done with small movements as well. Some simple exercises to start with are bridges, and both prone and side supports.
Bridges: Lie on your back with your feet flat and knees bent. Lift your hips off the floor without arching your back - push through your glutes instead. Hold this position as long as you can, working up to 2 minute holds.
Prone supports (AKA planks): Either on your elbows or hands and your toes, lift your whold body off the floor (in a push up position) holding your spine as neutral as possible. The hips should be aligned with the rest of your body. Again, work on holding this as long as possible.
Side supports or Side Planks: Lie on your side propped up on your elbow. Lift your hips off the ground, keeping your entire body in a straight line. If possible, keep your top hand on your hip, but if you need to, you can use it for initial support on the ground.
You should include all these movements every day. If you have a hard time holding any of these for 30 seconds, then it is definitely an area you need to work on if you want to keep squatting, etc."
These CORE movements have worked for me. I have been using them since I started weight training because my lower back was always bothering me.
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Post by Tim Wescott on Apr 26, 2006 21:22:09 GMT -5
Never heard of them,but I know what you mean by the descriptions..........I see a lot of people doing them at my gym which is on a college campus....lots of athletes. I do hyperextensions,reverse hypers,all kinds of ab work.....I`ll have to give these a shot..........surely couldn`t hurt my back any worse than it is right now,and it might help. Thanks!!
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musclegrl
Novice Bodybuilder
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Posts: 30
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Post by musclegrl on Apr 26, 2006 21:40:31 GMT -5
Yes, it has become standard for the athletes to incorporate stretching and CORE movements in their fitness routines. That is also where I got the ideas not knowing it would cure my back problems!!
I never do hyperextensions. I just did not like the "feel" of them. I did a little research and found the information below. Of course, if you dig deep enough on the web, you can find support for just about any point of view. I am just copying and pasting the info below for the heck of it. EVERYONE I know likes the hyperextension and have no complaints! It is always good to read different view points!
"The back extension is a dangerous exercise. It is not functional in terms of daily actions such as squatting, picking things up and getting up and down off the ground. It places stress on the lower back due to the isolated flexion and extension through the discs of the lower back." . "On of the most dangerous machines in the gym is the back extension. The spine has very little ability to move on it's own, it is influenced strongly by the hips and abs. The spine musculature consists of stabilizers that serve to protect the disks, and the extensors of the lower torso. Just like the abdominal machines performing a hyperextension on a machine or bench can cause up to 1000lbs of compressive force on the spine, there are better and safer exercises."
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Post by Tim Wescott on Apr 26, 2006 22:07:54 GMT -5
Musclegrl,I don`t think they will hurt the back as long as you do not arch past paralell...........never really seemed dangerous to me and they feel fine when doing them.
One exercise I give cedit to for allowing me to squat again is reversehyperextensions..........these suckers have truly helped my back immensely.
I was injured during the time I was prepping for 5 contests.........worked around the injury quite well,and did OK in the shows,but I couldn`t squat or do rows .................started doing the reversehypers, which I was extremely weak on at the beginning.......built up power and reps, and am now squatting again........ ass to the grass.
Not up to my old weights yet,but I truly thought I would never squat again in this lifetime.
My back has been great for the last two days,but tomorrow I might not be able to put my socks on without help from my wife..............seriously,it gets that bad at times.
Also,I started stretching, thinking that tight hamstrings might be causing the problem as I never stretched consistantly,and I beleive this is helping too.
I`ll try those exercises.............as I said,they surely cannot hurt,and hopefully they may even help.
Thanks again!
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musclegrl
Novice Bodybuilder
I found it!!
Posts: 30
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Post by musclegrl on Apr 26, 2006 23:20:37 GMT -5
Thanks for your input Tim! I am going to try the reverse Hyperextensions. They are considered one of the best exercises for strengthening the lower back and are also good for rehab.
"There is no other exercise that works pure hip extension like the reverse hyper. This exercise should be a staple in every athlete's program."
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Post by Tim Wescott on Apr 27, 2006 12:05:10 GMT -5
Powerlifting guru Louie Simmons of Westside Powerlifting is a big advocate of reversehypers........I have to agree with him,they`re just an awesome exercise, and great for rehabbing the back.
They work the whole posterior chain very thouroughly.
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ping
Novice Bodybuilder
Posts: 117
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Post by ping on May 1, 2006 9:51:36 GMT -5
I had some back problems related to a car accident and found some awesome exercises to get me healed. I was convinced that my pain was related to bones but it ended up being muscle related. Here are the exercises that I did religiously for 6 weeks. Still do them today if I start getting that irritating low back pain or tight knots. Exercise 1: lay on your back and pull you knee gentle toward your body. Switch legs and do the same. Do this 5 sets of a count to 3. Exercise 2: lay on you back and stick your right leg straight up. grab the back of your thigh and gently pull while keeping your leg as straight as possible. Switch legs and do the same thing. 5 sets of a count to 3. Exercise 3: yoga.about.com/od/yogasequences/ss/catcow.htmExercise 4: www.abc-of-yoga.com/yogapractice/childpose.aspThese sound lame but they really stretch the back. I also recommend breathing exercises and Tai Chi. If you are interested in these PM me and I can find some links or do a search for Chi Kung or Tai Chi on the internet.
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