I injured my back leaving me with multiple herniated discs. I used to do Karate and am no longer able to do it. I feel so inactive now. I was thinking about Yoga or Pilates but I haven't done them before so I don't know if they put any stress on the back or neck. I want to do something that is somewhat strenous instead of just stretching. Any suggestions??
2007-07-23 02:32:16 · 6 answers · asked by Cally_2332 2 in Health ➔ Diet & Fitness
I like swimming, but it can require a lot of leg and ab strength, and if you have been out of the game for a while, that might be difficult to start with. I think that Winsdor Pilates should be definitely looked into for you; it was created by a doctor in WWII who wanted to rehabilitate soldiers who were incapacitated from various war wounds (like loss of limbs, paralysis and such) and help them regain muscle strength.
Both mat and "machine" Pilates have their benefits and drawbacks, but because they were created for the purpose of strengthening back, abs, and general core muscles, both types of excercise will do the trick. Trust me, they are both quite heavy on the toning side of things,which may not sound strenous, but just try it for the first time and see how strenous they are!
Yoga is along the same lines but is, in my opinion, something one should attempt once some core strength has been realized. If you have back injuries, any knowledgeable person would probably tell you to find a class, instructor or situation that combined all of these techniques. There are quite a few yoga studios that encompass all of these techniques; look for one in your area that works with all of them.
The other thing is to make sure that you follow up your routines with appropriate chiropractic care. Even before your injury, the impact of Karate probably was doing a number on your spine and associated parts. A chiropractor should, in my opinion, be the backbone of your workout. Your chirporactor can, over time, help your bones and attached skeletal muscles hold in the right positions so that as you do your workouts, your discs don't go anywhere they are not supposed to go. They can take a lot of the pain and inflammation that has plagued you for so long, and will help you speed up your recovery. Once your back is in good shape, it will be much easier for you to do everything, not just exercise.
You cannot stretch enough. I know it doesn't seem like it's doing much, but as you do get back into the swing of things, your flexibility will be invaluable. Once you have gained some initial strength through the Pilates and yoga, move back into some assisted help, either with a trainer, physical therapist, or someone of that ilk, with some light weight training and walking-not running-on the treadmill or cardio machine of your choice. It's important not to go it alone in this stage, as someone can help spot you, particularly on free weights with your injuries at first.
I think that the most important thing to remember is that you can' t spot train your spine into behaving. It is the nerve center of your body and requires the toning of all the skeletal muscles that interact with it. This is why you really need to listen to your body. Stuff like stair climbing on a cardio machine might be too much for you initially, so just try it for a few minutes and see how things go. So whole body workouts, whether or not they include impact exercise, will tone and burn fat gradually as your back strengthens.
If you have some weight to lose as a result of a lack of activity, be patient with yourself. You only get one spine, and yours may not ever be the same if you beat it up too much. If you work your way back into things slowly, you will be back to your best shape in no time.
2007-07-23 03:05:09 · answer #1 · answered by Aeon Flux 2 · 3⤊ 1⤋
Start with very basic yoga, and go to a proper instructor. Make sure they know your situation. Some yoga positions can make your situation worse. Same with Pilate's, but be very careful. Pilate's puts a lot of strain on your neck. That being said, if the instructor knows your situation, they can alter the program to work around your needs. Don't do exercise videos. Talk to the instructors before you register.
2007-07-23 02:57:17 · answer #2 · answered by v 2 · 0⤊ 0⤋
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2016-04-01 08:40:49 · answer #3 · answered by ? 4 · 0⤊ 0⤋
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2007-07-23 02:59:35 · answer #4 · answered by Anonymous · 0⤊ 1⤋
Swimming is great because it is low impact and will be the least to cause injury and it's fun!
2007-07-23 02:36:27 · answer #5 · answered by Anonymous · 0⤊ 0⤋
Why don't you consult a chiropractor? That's their field.
2007-07-23 02:36:19 · answer #6 · answered by Zeera 7 · 0⤊ 1⤋