I've settled on the following for my daily morning routine for back rehab and core work. Before I could even get started I had to get over my fear of squatting down and possibly triggering acute back pain. I also had to get over my fear of transitioning from standing to supine position, because of how painful it was to get out of bed the previous week.
ATG Split Squat on stairs - Done getting into position, then gently pulsing in and out of the full stretch for 5-10 reps, before holding the stretch for 20 seconds. The purpose is to loosen up the hip flexors, and the hamstrings and even the back to a lesser extent.
Dead Bugs - 4 sets - Working towards 25 Dead Bugs in one set, using backfill strategy. This should improve reflexive core stability, to reduce the odds of a repeat back injury.
Cat-Cow - 30 reps
Prone Press Up - 10 reps with 10-sec. hold at top (see below)
Child Pose - 60 sec. hold
While I credit the Bob and Brad video for "Flexor" back pain sufferers for giving me idea to do the Prone Press Up, there was only the bare minimum detail on how to do it. This article says to do a 10-second hold at the top of every rep. I like the 10-sec. hold idea. This video has a lot more technical details on the exercise. I notice none of the videos teaching this press up show the arms perpendicular to the ground. While everyone has their elbows locked, the arms are more at a diagonal.
I also practice ATG Split Squat several times a day. I got the idea from this video to practice with the front foot elevated fairly high on the stairs, then practice with the foot elevated at a lower height
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