lower back & abs ...

[bceogirl]

Cathe,

I recently saw an Osteopath for the first time for what turned out to be sciatic pain. He also mentioned that I have an extremely tight lower back. He was very impressed with the shape I am in and how I take care of my self . He did suggest though that I need to add bulk to my abs in order to help support my lower back. I DO workout my abs and core at least 3 times a week (using coremax and the ab work in all of your workouts)and I think they are halfway strong & I can see definition, but how do I get the bulk? He only suggested the ab machines at the gym , and I don't belong to a gym!
Any ideas?

Also he said I have tight rhomboids and a tight neck (I've had multiple surgeries for thyroid cancer-which he said caused my neck to be a "mess" Gee...thanks doc! )

Am wondering if you can tell me some corework I could do & also stretches for the shoulders and neck (to loosen them up).

Many thanks Cathe! I believe I am almost exactly a year older than you and you have gotten me in the best shape of my life!
BTW Happy Birthday!:7

 

[Cathe Friedrich]

Hi Beceogirl! Sure, I can give you some suggestions but also ask your doc to be more specific with what he recommends. He knows your condition most specifically and may decide that you should or should not do something for a particular reason. Doc offices usually also have pre-printed exercise sheets with pictured exercises to help you along.

For a tight neck, work on your range of motion by holding each of the following positions for 10 seconds:

TILT head toward left shoulder, then right shoulder. TURN head to look over your left shoulder. TURN head to look over your right shoulder. Tilt head down as far as it will go, looking toward your feet. Tilt head back as far as it will go, looking toward the ceiling (ask doctor about this last ceiling direction stretch as it is not for everyone).

For a tight back use these yoga poses: cat, childs pose, pretzel twist, cobra. Also do a knees to chest stretch, as well as gently lowering your knees both directions (one direction at a time) while your arms are extened out to the left and right (keep shoulder blades down as your knees go to side and only go as far as you can). Spinal stretch over a ball (face down).

For tight shoulders: Do a downward dog, spinal stretch over a ball (face up with arms over head), seated twist, chest expansion, fingers interlock and turn palms away from your face and stretch arms out in front of you.

For a strong back: do back extensions and superman variations

For a strong core: do all variations of planks

For bulked up abdominals: Gaining true bulk will be hard unless you have access to weighted ab machines, weighted cables, or decline benches with weight in hands. These all provide the resistance required to build true density and bulk.

Hope this helps! Good Luck!

 

[bceogirl]

Thank you Cathe for such a fast response and some great suggestions.

Some of these I already do but I will add the ones I don't and make sure I do them regularly!!!

Hope you are feeling much better.