Ab/core help

[alpinerabbit]

What marni described is what we call the "Manager drill". You can do it under your desk, that's why.

I do it twice a week and am now up to 2 minutes each side. It's tough though. Start with 45 sec. stationary each side.

[tangentgirl]

+1 on the ball exercises. If you have your back on the ball, feet on the floor, you can do crunch/situps without putting hard pressure on your back. keep your hips stabilized; legs & hips @ 90 degrees.

I think what Marni means w/ side planks is just holding the pose on the side, no movement involved.

[jessmarimba]

Thanks everyone! I think the turkish stand ups are out for now but everything else sounds great (the motion of sitting up from laying is out - supposedly frowned upon permanently - though I don't know if it's a muscle thing or a fused vertebrae thing).

Is there anything that targets specifically the upper core? My lower back takes the stress from most exercises like plank, etc. and it aches constantly. It's getting stronger but it would be nice if the rest of my core could help out It might be just a process of trying to focus on holding myself steady with the rest of my core but if I could give it a break I'd love to.

Thanks again - I tried a yoga class the other day and realize I was still much farther from my pre-wreck fitness than I thought. Though it was pretty funny to be thinking to myself "oh, this feels like I'm arching my back like (xyz pose) calls for" and then look in the mirror and realize it's still perfectly straight

[NbyNW]

There are a number of standing/kneeling exercises in Pilates that might be good, but I would recommend checking with your PT to see if they are safe for you to do. A well-trained Pilates instructor will also have ideas as to how to work around your injury.

There is an exercise called chest expansion and another called thigh stretch (there is an upper back arch at the end of this one that you could leave out). These two would need to be done on equipment in a studio.

There are also arm exercises that you could do with light weights or with a Magic Circle. Even though they are arm exercises, you still initiate from your core, and as you gain strength you can increase resistance by using springs.

How is your balance? Any balance exercise should also have you thinking about that upper core as well.

[jessmarimba]

Balance is phenomenal, but I think I've learned to compensate with my ridiculously sturdy legs. I've done nothing but variations on squats for months. I did my first real run other day and went straight up a hill they were screaming on in July (after several years of running).

I think I have a few sessions with a trainer left at my gym. They're not that great, but since I already paid it's probably worth a shot.

[tulip]

A well-trained Pilates instructor will also have ideas as to how to work around your injury.

+1. Find a good (imo, that means Classical Pilates by a certified instructor) Pilates mat class (one-on-one apparatus sessions if that is in your budget). You will definitely strengthen your core--the whole thing, not just the abs. A good instructor will know how to handle your injury and will provide modifications based on your particular circumstances. Well worth the money, and mat classes are quite reasonable.

Stay away from typical gym "pilates-fusion-flow-dance-yoga" classes. My experience is that the instructors are not well-trained and that many of the moves can actually hurt the participants. This is even more important for someone with a back injury.

[NbyNW]

Here's a good place to start if you are looking for classical Pilates.

This directory lists lineages under which teachers have trained, and people who have different lineages will have different teaching styles. It's probably worth calling around to ask what kind of experience a teacher has with injuries similar to yours, discuss with them where you are with your PT and what your Dr. has said you can/can't do, and of course, your own goals for where you would like to be.

Completely agree with Tulip that one-on-ones are worth it if your budget will allow.

[Zen]

Can you do seated marching on the ball?
http://www.coachr.org/core_stabilisa...aining_for.htm
scroll down to figure six
it's not as easy as it would appear