Tips for back injuries (rehab/road back to lifting)

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redbuthotter		...	07-07-2012 @ 20:16
Member 3705, 28 posts	WILLSAN said:the best thing for correcting my back problems has been increased flexibilty in my hamstrings and hips. I used to have terrible problems with my back but daily stretching has got me back to pretty much normal. and when I slack off on the stretching the pain comes back so I know its definately making a difference. What stretches for hips have you found effective?

JackRevans		...	07-07-2012 @ 20:20
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235 555.0 kgs @ 83kgs UnEq	redbuthotter said: Lying on a pressup stand? Which ab exercises do you recommend to start with? - I read somewhere that some are a risk to lower back health - rounding wise. God I f**king hate doing abs.... I did them this ONE time with a ab roller and it took me out for about 2 months - worst strain in history lol, ever since then I vowed never to work abs again. well i had a set of pressup stands and i just lied on them and used my bodyweight to dig them into my back, an effective and painful massage my pysio gave me some specialist ab excersizes. something like this to do twice a day (that video gave me wood) i also hhhhhhhhate doing abs but i have made myself just do it 4 times a week for 3 sets of 10 because i had to.

Terminator		...	07-07-2012 @ 21:09
jerking is obviously great, Member 2521, 4712 posts SQ 235, BP 160, DL 290 685.0 kgs @ 111kgs UnEq	Her arse at 1:40 is quite something

WILLSAN		...	08-07-2012 @ 09:15
Trump will get another four years Member 126, 16707 posts SQ 160, BP 110, DL 225 495.0 kgs @ 75kgs UnEq	redbuthotter said: What stretches for hips have you found effective? its pretty basic, my routine is this - stiff leg deadlift with an empty oly bar (snatch grip), pausing at the bottom for 60 seconds. focusing on keeping the tension on my hams and glutes. then squat with an empty oly bar, sitting in the bottom position for 60 seconds. then 60secs rest and repeat x3. I do that once a day. ive tried lots of crazy stretches, yoga and all sorts but ive found this way more effective than anything else. plus it only takes 10 minutes to get through so its easy to stick to it.

Rodger		...	08-07-2012 @ 12:42
salad dodger missing Member 1805, 10367 posts SQ 215, BP 121, DL 240 576.0 kgs @ 100kgs UnEq	WILLSAN said:the best thing for correcting my back problems has been increased flexibilty in my hamstrings and hips. I used to have terrible problems with my back but daily stretching has got me back to pretty much normal. and when I slack off on the stretching the pain comes back so I know its definately making a difference. Id have to agree with this, Will mate. My hams, glutes, around the hips and bit on the lower back (not sure of the names of muscle) are very very stiff and often 'clunk'. Ive been trying to stretch a lot and in the past its help. At preent it isnt. Then I got thinking about stretching when the muscles are cold is that a good idea as is that not determemtal to muscle fibres? All I know is the current state of my back is preventing me from squatting and deadlifting effectivley as well as without discomfort

redbuthotter		...	08-07-2012 @ 21:23
Member 3705, 28 posts	JackRevans said: well i had a set of pressup stands and i just lied on them and used my bodyweight to dig them into my back, an effective and painful massage my pysio gave me some specialist ab excersizes. something like this to do twice a day (that video gave me wood) i also hhhhhhhhate doing abs but i have made myself just do it 4 times a week for 3 sets of 10 because i had to. Thanks, do you have suggestions to harder excercises? Maybe I'm doing that one wrong, just looks a little ineffective.

Terminator		...	09-07-2012 @ 17:38
jerking is obviously great, Member 2521, 4712 posts SQ 235, BP 160, DL 290 685.0 kgs @ 111kgs UnEq	redbuthotter said: Thanks, do you have suggestions to harder excercises? Maybe I'm doing that one wrong, just looks a little ineffective. won't know till you try it

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