As I discussed in my last blog on “Bad Backs” the first step is to develop full range of motion. Now its time to develop some strength. This can be done in several ways but my experience after a sever back injury is to begin with using your body as resistance. we will focus first on building the hip and low back. Here are a few “Back Specific” exercises that with help you get back your active life.
- THE REACH BACK: Stand with your feet about a shoulders with apart. Place both hands behind your head and interlock your fingers pulling your elbows wide and to the outside. Drive the left leg back as far as it will go bringing your right thigh to parallel to the ground. Be sure the left leg remains perfectly straight. Be sure your left heal never touches the ground.
- STRAIGHT LEG DEAD LIFT: This is done for two reasons, the first is to increase range of motion and the second is to build strength. Appropriate weight should be used. With sever back injuries I recommend a 45 lbs Olympic bar or a Cross Fit Bar. Approach the bar as it sits on a squat rack. Be sure you can see the tips of of your toes sticking out from under the bar on the opposite side of you. Bend both at the waist and the knee. squat by pushing your butt back as you bend at the waste. Stand tall. Lock out both knees and bend from the wast keeping your back straight. Bend over slowly letting the bar hang just underneath the mid chest. Lower the bar until you feel a good stretch in both the hamstring and the butt and low back. (remember to keep your chin up always looking forward.)
- LUNGES: Stand tall holding two light dumb bells at your side. Remember to not to let these dumb bells move forward during the movement. Lunge out letting the back knee drop directly under the hip and to keep your front knee behind your front toe.
These should be done in sets of ten x three. Please feel free to contact me or Jonathan or Drew for more information.