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need some NO CORE exercise ideas



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CHERIMOOSE
Posts: 383
2/7/13 3:28 P

Like Clownpants said, you're supposed to activate your core on all exercises, otherwise sudden moves can injure the spine. I suppose you could try relaxing your core on seated bicep & tricep machines, but that's not much of a workout compared to your compound lifts. I would rest up. Sometimes we have to take a step back to move forward.

I'm surprised your doctor let you run, since the oblique muscles, which attach to the ribs, are heavily involved in running, by assisting with torso rotation. In fact the better a runner you are, the more you use them, as this study shows: www.ncbi.nlm.nih.gov/pubmed/20029508

How did you break your rib, if you don't mind me asking?



COXBETH
SparkPoints: (6,487)
Fitness Minutes: (2,995)
Posts: 419
2/6/13 3:29 P

I don't have anything that I just can NOT do. Doc said he tells people they are free to do whatever they want, just be aware that more pain pills are not available if they chose to go run a marathon. :) He cautioned me against anything that uses the core to stabilize as a big part of the activity - so probably no running for a while, no barbell squats or deadlifts, etc. I think the suggestion of seated arm exercises (thanks SIMPLELIFE2! i totally should have thought of pulses and pauses!) is what he had in mind since that minimizes the core engagement.

The pain comes from doing pretty much anything right now. Laying on my side or stomach is totally out. Picking up my suitcase was pretty intense a few days ago, but that's getting better. Anything like pull ups is a screaming agony and doc said to expect to cut those and dips out totally until I'm 100%. And anything core focused (crunches, planks, obliques work) is just totally off my plate for a while.

I don't know what to do about legs. My legs are waaaaaaay stronger than my upper body, so I know that when I get back to a full workout, they will come back faster than my chest and arms will. I guess this month is an opportunity to really get focused in on the upper body and maybe get my upper and lower strength more matched. :) Sort of the silver lining.

I'm thinking maybe wall squats as a potential leg workout, as well as body-weight squats (thanks ARCHIMEDESII!) as long as the pain doesn't get too intense.



CLOWNPANTS
SparkPoints: (1,355)
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Posts: 34
2/6/13 2:47 P

I would ask for clarification. All exercises require core engagement, even seated biceps curls. What specific movements are you not able to go.



SIMPLELIFE2
Posts: 699
2/6/13 1:59 P

Until you are feeling better, I would do you arm exercises from a seated position. You really need to engage your core to do them with proper form from a standing position. To maximize your cardio, you could incorporate intervals, maxing out your speed or resistance as you feel up to it. And if you can't lift heavy, make sure you lift to fatigue, which may require supersets or more reps and sets. I find pulses and ISO holds to be useful in reaching muscle exhaustion.

It may require some creativity, but I'm sure you can hold your ground. And remember that when you are ready and get the doctor's OK that you need to progress to your previous levels to avoid further injury. It won't take you as long as it first did, but you won't be at your previous levels with some of your lifts.



JHAUTA94
SparkPoints: (1,764)
Fitness Minutes: (1,095)
Posts: 27
2/6/13 1:55 P

Check out this youtube channel http://www.youtube.com/user/yvettesalvafit
ness

There are a lot of 10 minute exercises to choose from and most are not core - there are arm exercises, leg, full body, core, stretching you name it but its great 10 different exercises in 10 minutes.

Jodi



ARCHIMEDESII
SparkPoints: (136,733)
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2/6/13 1:47 P

Well, if your doctor gave you the all clear to exercise as long as those exercises don't work the core. Then you're looking at things like side lateral raises, front raises, bicep curls, triceps extensions and shoulder presses.

Military push ups are out, but wall push ups ought be okay.

Chest press is out, but French press (skull crushers) might be okay. Depends how you feel lying down. You might want to nix any exercises that have you in a supine position.

It strikes me, you ought to be okay with arm exercises. You could try squats without any weight. sit in a chair. stand up. repeat. if it hurts, don't do that. ;)

Basically, you're going to have to try different things and see what feels okay and what doesn't.

emoticon


Edited by: ARCHIMEDESII at: 2/6/2013 (13:47)


COXBETH
SparkPoints: (6,487)
Fitness Minutes: (2,995)
Posts: 419
2/6/13 1:11 P

I broke a rib this last weekend. Went to the doc, who confirmed the break and told me not to not exercise. He said I'm not only free to workout, I SHOULD keep moving. Now, there are naturally some caveats to this:

1 - No contact sports. Duh.
2 - No more pain meds. He said I'm free to run a marathon if I want, but he's not giving me any more pain meds than he's already prescribed, so if it hurts a lot, I should probably back off on any activity.
3 - None of my typical full body lifts. It's not bad for the rib per se, but if I try to do a heavy barbell squat, it'll hurt like bloody murder and I'm likely to drop the bar and hurt myself.
4 - Stay away from core-engaging activity.

He said I can do things like preacher curls, where your arm is supported by the bench and that I would want to find things that don't involve my core for lifting.

So I'm just soliciting ideas for strength training. (I'm going to try the stationary bike for cardio for now.) I've never really used most machines and love big compound lifts (squats, deads, overheads, etc), so this is a new challenge for me. I know I won't be building strength for the next month or two, but I don't want to totally lose everything I've worked for. And my rib already seems to be healing up well - I feel like I have a constant stitch in my side, but it's no longer the seeing-stars-from-the-pain-of-laughing way it was for the first few days.



 
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