| |
| IronMass Forums Advice needed... Female Forum Discuss Advice needed... in the For People of All Types forums; Ok girls... I have a problem... I injured my back years ago.. and I have never been able to do squats because of the injury... I need some exercises that ... |
 |
| | LinkBack | Thread Tools | Display Modes |
10-30-2005, 07:35 AM
| #1 |
| Moderator  Join Date: May 2005 Location: 632 HP SS
Posts: 4,089
Recipes: 0 Rep Power: 75   |  Advice needed... Ok girls... I have a problem... I injured my back years ago.. and I have never been able to do squats because of the injury... I need some exercises that will help take up the space that squats would be in... I dont have any good back exercises to help get my back stronger.. and I would like to do that.. so I can add squats.. even if it is lighter weight.. Here is a basic look at my workout... Chest: Bench Press Incline Press Legs: Leg Press Calf-raises Back: nothing really... Arms: Hammer curl Preacher curl dumbbell flys I also do 30 minutes of cardio each morning and evening... If anyone has any suggestions on how to help work my back so it gets stronger.. I would appreciate it very much.. and if there is any other exercises I can add.. that would be great too... Thanks Pj
__________________ Co-Owner @ BodyBuildingXtreme 2002 Navy Blue Metallic Camaro SS "The Blue Ghost" # 10354 -=LME LSX 454ci built for N20=- |
|       |
|
10-30-2005, 07:51 AM
| #2 | |
| Pro Stature  Join Date: May 2005 Location: Lockport,NY
Posts: 232
Recipes: 0 Rep Power: 6 | Quote:
The Doc
__________________ I do not have an M.D. or a Ph.D., Doc is a nickname, please don't ask me about your personal itching or psychological problems. A smart man learns from his own mistakes, a wise man learns from the mistakes of others. IAmShaman Shop | |
|
| |
|
10-30-2005, 12:02 PM
| #3 |
| Moderator Join Date: May 2005 Location: 632 HP SS
Posts: 4,089
Recipes: 0 Rep Power: 75 | The injury was so long ago that I dont know if that would really do much good... I was like 15.. when I fell off the top bar of the uneven bars.. landing on the middle brace which was metal.. I wore a back brace for over 6 months.. I am just not sure what all to do to gain the strength in my middle to lower back..
__________________ Co-Owner @ BodyBuildingXtreme 2002 Navy Blue Metallic Camaro SS "The Blue Ghost" # 10354 -=LME LSX 454ci built for N20=- |
|
| |
|
10-30-2005, 12:11 PM
| #4 | |
| Pro Stature  Join Date: Oct 2005
Posts: 364
Recipes: 0 Rep Power: 7 | Quote:
Wow that must have been painful. Sorry to about your injury. I dont know if this will help but how about core strengthing excersises? Also you could do hyperextensions with out weight, then work your way up to to 5lb, 10lb, 20lb, 25lb plates Hope this helps  | |
|
| |
|
10-30-2005, 07:22 PM
| #5 |
| Going Pro BBer in '08-'09  Join Date: Oct 2005 Location: Montreal, Canada
Posts: 1,297
Recipes: 0 Rep Power: 27   | Hello PJ, I am no girl but I've had a terrible back hernia over 10 years ago while improperly doing squats. My orthopaedist told me if I ever lifted again, I'd end up in a wheelchair, legs paralyzed. 2 years later, I deadlifted 405.  Obviously I did something right. This is what I used: Reverse-hyperextensions on a ball and bench. Like this:  This can be used as a simple stretch, helping reduce the pressure on the disks and on the spine in general, and also for strengthening the spinal erectors and stabilizers. Of course, make of this what you will, I do not know the nature of your back injury... Hoping to help... |
|
| |
|
10-30-2005, 11:11 PM
| #6 |
| Moderator Join Date: May 2005 Location: 632 HP SS
Posts: 4,089
Recipes: 0 Rep Power: 75 | Thanks for the responses everyone... I am going to give all options a try to see what works best... so keep them coming... Thank you
__________________ Co-Owner @ BodyBuildingXtreme 2002 Navy Blue Metallic Camaro SS "The Blue Ghost" # 10354 -=LME LSX 454ci built for N20=- |
|
| |
|
10-30-2005, 11:17 PM
| #7 |
| Super Moderator  Join Date: Mar 2005
Posts: 3,651
Recipes: 0 Rep Power: 55 | Here's a good leg exercise that we use in Kendra's routine: You get a lot of the benefits of the squatting motion without having to support the weight on your back. This exercise also really works the inner thighs and glutes, places where many women especially want to focus on. Plie Squats Start:  Finish:  Give them a try! - EME
__________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.PhysiqueFXonline.com www.MichaelandKendra.com My wife, and IFBB Fitness Pro Kendra Elias' personal site: www.KendraElias.com Proud member of Team ALR: www.ALRIndustries.com |
|
| |
|
10-30-2005, 11:35 PM
| #8 |
| Moderator Join Date: May 2005 Location: 632 HP SS
Posts: 4,089
Recipes: 0 Rep Power: 75 | Thanks EME..
__________________ Co-Owner @ BodyBuildingXtreme 2002 Navy Blue Metallic Camaro SS "The Blue Ghost" # 10354 -=LME LSX 454ci built for N20=- |
|
| |
|
11-02-2005, 10:47 PM
| #9 |
| Pro Stature Join Date: Oct 2005
Posts: 364
Recipes: 0 Rep Power: 7 | Hi Pj I was just wondering how you are making out with the back excersises? I hope all is well |
|
| |
|
11-03-2005, 09:21 AM
| #10 |
| Moderator Join Date: May 2005 Location: 632 HP SS
Posts: 4,089
Recipes: 0 Rep Power: 75 | Hey Booty.. they are working ok.. some of them hurt.. but that is going to happen until the muscles get stronger.. I will keep working at it.. and hope that one of these days I will be able to throw some squats into my routine.. even if it is with a lighter weight than anything else I do..
__________________ Co-Owner @ BodyBuildingXtreme 2002 Navy Blue Metallic Camaro SS "The Blue Ghost" # 10354 -=LME LSX 454ci built for N20=- |
|
| |
|
11-03-2005, 03:44 PM
| #11 | |
| Pro Stature Join Date: Oct 2005
Posts: 364
Recipes: 0 Rep Power: 7 | Quote:
| |
|
| |
|
11-03-2005, 04:16 PM
| #12 |
| Moderator Join Date: May 2005 Location: 632 HP SS
Posts: 4,089
Recipes: 0 Rep Power: 75 | Sounds good... I will attempt that in a week or two.. that way I have some strength built up... Thanks!!!!!! Pj
__________________ Co-Owner @ BodyBuildingXtreme 2002 Navy Blue Metallic Camaro SS "The Blue Ghost" # 10354 -=LME LSX 454ci built for N20=- |
|
| |
|
11-03-2005, 04:40 PM
| #13 |
| Pro Stature Join Date: Oct 2005
Posts: 364
Recipes: 0 Rep Power: 7 | You're very welcome Best of luck |
|
| |
|
| Thread Tools | |
| Display Modes | |
| |
| All times are GMT. The time now is 01:09 PM.
Powered by vBulletin® Version 3.6.8 Copyright ©2000 - 2008, Jelsoft Enterprises Ltd. Search Engine Friendly URLs by vBSEO 3.1.0 |
| XHTML Validated | Advertisers | Terms of Use |
Linear Mode
