Need advice please

[lesliemarie]

As you know I hurt my knee pretty good. I have not been doing workouts for a long time now, I have just started to walk a few miles a day though. My back where the scoliosis is bad again also, If I over do it the muscles around my spine start to spasm and then I can't walk at all so I am limited again till I get all my strength back,
The advice I need is what weight work I can start out again to target my lower back and my behind. I plan on only doing a step routine once a week for only 30 minutes till I get all my strength back again.

 

[Timber99]

I had a knee injury a couple of years ago too. When I started back to working out w/weights again, I was told by my physical therapist that ankle weights and floor work was the most "safe" thing that I could do. Of course, table work can be hard when you are leaning on that bad knee but in time, you will find a way to make it work. I used my tall box under my belly for support so that there was less weight on my knee and I put a towel underneath it.

As that start working and being more comfortable, I worked my way into stationary lunges. Then I started with squats. The last exercise that I incorporated back in was the tall box climb. That was the most difficult to get used to again.

The biggest suggestion that I have is that you take it slow and you listen to your body. I tried to push a bit and it wasn't worth it. On the day that you add another exercise in, do that exercise only and don't too too many reps, etc. That way, you will be able to target which exercise it was if you later have pain.

For your back, I defer to someone with more knowledge! I would think that you want to be very careful and take it nice and easy. Perhaps "supermans" at your own pace?

Good luck!

 

[scm]

Good for you walking so much! I totally agree with doing "superman’s" for your lower back. Alternate your arms and legs to start (lift right arm, left leg and so on).
Floor exercises may be helpful for you as well. Two good moves I like to do is one, lay on the floor in an L position (so if you extend your arms out you would almost touch your toes) then do leg lifts, lots and lots of them... then, without stopping, bring your knee into you chest. They are little pulses but it targets your butt. I also like the hip and glute lifts Cathe does in L&G, but I'm not sure if that would make your back ache or not.
Susan C.M.

 

[scm]

Hey Lesliemarie! My workout tonight was Push Pull. In that workout (I forgot since I haven't done it in so long) Cathe does supermans on the stability ball. She mentions if you put your heels together you feel it in your hamstrings and glutes. Again, not sure of how badly your back hurts, but that is a great exercise too! Just thought I'd share. Susan C.M.