Best Cardio Workouts After Back Injury

Experiencing a back injury can rob you of mobility and cause pain that makes even the most basic movements difficult. Once you have rehabilitated from your injury, your physician may recommend exercising to maintain or achieve a healthy weight, relieve stress and maintain mobility. Varying your cardiovascular exercises can help you to avoid strain and over-use, which could potentially re-injure the back

 

Warning

Always get your physician’s approval before beginning any exercise program. After a back injury and recovery, your physician can make recommendations for appropriate exercises for your condition

Recumbent Bicycle

A recumbent bicycle places less strain on the back than a traditional upright or stationery bicycle. Adjust the seat to where your feet can pedal comfortably as you use the bicycle. As you improve in function

Walking

Walking is a low-impact exercise that can be performed almost anywhere and is ideal for back patients recovering from injury. Be sure to warm up your muscles for 5 minutes by walking more slowly than usual and stretching your back, arms and legs.

Yoga and Tai Chi

 

Use yoga and and tai chi as a complimentary practice to your cardio workouts. Although some of the more strenuous styles of yoga like Ashtanga may be out of your reach while you're healing from your back injury; the slow measured movements of both yoga and tai chi will strengthen your core muscles that support your back.

Source: livestrong

 

6 Motives to Take Up Rowing

With Row House in New York City, iRow in L.A., and Shockwave rowing classes at Equinox gyms nationwide, rowing is officially a thing. Not quite ready to give it a go? Here are six reasons that you should try a class today.

1. Rowing can help with posture

"You're pulling the handle back against resistance and weight, which forces you to open up your shoulders and chest, and to use the muscles in your shoulders and back," explains Childs. In time, this can improve overall posture and help you stand taller.

2. Rowing can burn around 800 calories in one hour

Comparable to any other workout of the same amount of time, rowing burns the most because it's a total body workout," says Arielle Childs, Concept 2 certified trainer,

3. Rowing carves your abs in a way other machines can't.

Forget sit-ups! Each time you catch, or begin your rowing stroke, you contract your abdomen to help you complete the movement. "If you're using correct form, you're stabilizing your whole midsection," says Childs.

4. Rowing works muscles ignored by other forms of Cardio

"Rowing is 30 percent core, 10 percent upper body and arms, and the rest is legs," says Childs. Get the most out of your core and upper body with the right form: Start with the "catch," which begins the stroke.

5. It's low impact.

Rowing doesn't put any extra pounding on your body. The whole workout is extremely low impact, making it a great way to stay fit if you're, say, experiencing a running injury.

6. It's a stretch for your back.

"As you pull back as far as possible, you're stretching your back and hamstrings," says Childs. Over time, you may find that you're able to stretch even farther without pain or pulling muscles.

Resource - fitnessmagazine

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