Snail without a shell... right here... rig... - Strength & Flex

Strength & Flex

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Snail without a shell... right here... right now...?

Oldfloss profile image
OldflossAdministrator
β€’29 Replies

Well.. that got everyone's attention didn't it...Or maybe not.... !

Anyway folks... here I am again... this week it is the upper body and specifically the back!

I am feeling my back this week... small runner in training is getting heavier and lifting her into and out of her car seat, and on and off swings and slides etc... takes its toll. So, being a sensible snail, I have added some back exercises into my daily regime:)

My core strength is getting a real work out with her, also:)

Here we go then... some links which may be useful!

Simple, basic and thorough:)

nhs.uk/live-well/exercise/l...

10 minute core workout

youtube.com/watch?v=x-68UM1...

Why it happens... how to recover..

womensrunning.co.uk/health/...

For easing aches and pains

youtube.com/watch?v=MHzlTuw...

If you have got an exercise ball.. and they are great for so many things..then these are excellent...They are readily available and need not cost a fortune either.

Here are a few ideas...

Stability ball back extension

Muscles targeted: Back muscles (erector spine)

Why do it?

Weak back muscles can cause unnecessary pain in your lower back. This is a great exercise to combat back pain.

Technique:

1. Lie with your stomach on a stability ball.

2. Place your feet against a wall or secure object.

3. Cross your arms in front of you and place your hands on your shoulders.

4. Lift your head and shoulders up until you form a straight line between your shoulders, hips and knees.

5. Slowly lower with control.

Watch points:

Don’t hyper extend (over-arch) your lower back.

These may also help:

runnersworld.com/training/a...

The links I put here are for you to explore... we don't expect folk to do all of them... but maybe find a set of exercises that work for you...

We have had quite a few posts on Couch about lower back pain and it may be, that if there is a real issue with your back and pain, then seeing a Dr or a Sports Physio is the best port of call.

Anyway folks... hopefully this may help with some of your exercises and with any aches and pains, you may be experiencing.

The photo, which I do hope offends no-one is me.. I was on the IC.. and had been swimming off the coast in Wales... what a view eh... not me... the seascape!

Floss x

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29 Replies
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Buddy34 profile image
Buddy34

Thanks Oldfloss, any back strengthening and stretching exercises are really good . I already have one of the ones you posted.

I have something called nocturnal back pain which only happens when i go to bed . Doesn't affect me at all during the day and cetainly doesn't affect my running.

Finally got an appointment with orthopaedic doctor on 26th of November. So here's hoping they can help with this and my lack of sleep due to this. 😊😊😊

Oldfloss profile image
OldflossAdministratorβ€’ in reply toBuddy34

I am really glad some of the links are helping. I too get back pain at might sometimes..but is usually after a day with small one.

I do hope your appointment will prove useful..and enable some sleep .

I am going to out all my exercise posts into one post eventually...so folk will have them all together. X

Buddy34 profile image
Buddy34β€’ in reply toOldfloss

Love the photo it looks beautiful and so peaceful 😊

Oldfloss profile image
OldflossAdministratorβ€’ in reply toBuddy34

It really is xx

GoGo_JoJo profile image
GoGo_JoJoβ€’ in reply toBuddy34

What sort of mattress do you have. We invested in a foam one but it's really killing my back as I'm a side sleeper, I really wanted sprung but lost that battle πŸ™ˆ

Buddy34 profile image
Buddy34β€’ in reply toGoGo_JoJo

My other matress I only had for 4 years it was medium to firm with a layer of memory foam . Then this year in July I paid just over Β£500 for a new medium to firm with a breathable layer . Couldn't really afford a new bed but when you're in pain you'll try anything.

I'm still in pain in lower back and ribcage at the back also.

Daughter got a new bed also soft to medium and one night I thought I'd sleep on that . Bad idea it was a 100 times worse.

Don't think any bed will make a difference and hope the doctors can help😊

Annieapple profile image
Annieappleβ€’ in reply toBuddy34

Sorry to hear about the nocturnal pain.

I used to get it until I started taking glucosamine & chondroitin ( buy in supermarket) for something else & 3 weeks later no nocturnal backache & non since!!

Buddy34 profile image
Buddy34β€’ in reply toAnnieapple

Thanks for that Annieapple will look into it 😊😊

GoGo_JoJo profile image
GoGo_JoJo

Some great exercises there. I'm using the free Strength Training guide in RW Nov edition trying to improve my post run workout and add to my stretching. Got some great ones to try, heavy on squats so maybe I'll have a Kardashian backside to show for it! πŸ€£πŸ‘πŸ»

Buddy34 profile image
Buddy34β€’ in reply toGoGo_JoJo

πŸ˜‚πŸ˜‚ I've really noticed a difference in the bum area

Oldfloss profile image
OldflossAdministratorβ€’ in reply toGoGo_JoJo

Love that idea..but I am happy with my own butt!

Buddy34 profile image
Buddy34β€’ in reply toOldfloss

πŸ˜‚πŸ˜‚

Oldfloss profile image
OldflossAdministratorβ€’ in reply toBuddy34

Well..I like it:)

GoGo_JoJo profile image
GoGo_JoJoβ€’ in reply toOldfloss

And that's all that matters! I've lost a lot of my old "padding" 🀣 and also a bit of shape so wouldn't mind a bit more rounding out πŸ‘πŸ»πŸ˜

Buddy34 profile image
Buddy34β€’ in reply toGoGo_JoJo

I've lost a lot of padding as you put it and now I feel the cold when in the house. The fatty bits must keep us warm πŸ˜‚πŸ˜‚

GoGo_JoJo profile image
GoGo_JoJo

Well I wouldn't do it in that case; when I come back fired up after a run I find squats etc very useful for loosening up and working out any stiffness from repeated movements. Then follow up after with stretching. If you like, my run is my warm up 🀣

Granspeed profile image
Granspeed

Looks a very useful bunch. Thanks. I used to get back pain if I didn’t do enough walking. πŸ˜„ Rarely bothered now, but core strengthening is always a good plan! Bookmarks are in. Just wondering how to fit it all in.... πŸ‘πŸ€£

Oldfloss profile image
OldflossAdministratorβ€’ in reply toGranspeed

...and that is the question x

Grannyhugs profile image
Grannyhugs

Thanks for sharing.

linda9389 profile image
linda9389

Like the look of some of these, thanks OF. Pilates has really helped with my back and neck which used to regularly flare up, but these days I'm rarely bothered by either. I guess that's the core strength and stretches so I would seem to be living proof that these type of exercises really do help! I'm hoping the yoga stretching will also be beneficial.

Oldfloss profile image
OldflossAdministratorβ€’ in reply tolinda9389

This is good news all around... the posts on here re yoga have made me re examine my routines a lot! x

linda9389 profile image
linda9389β€’ in reply toOldfloss

I am enjoying the 30 day thing so much! Apart from a couple of post run routines I've repeated recently, I hadn't done any yoga for about 25 years! The 30 day thing is building it up nicely - maybe I'll be able to keep it up for longer, we'll see.

GoGo_JoJo profile image
GoGo_JoJo

Well I'm currently stronger than any of my peers, and having a physical job helps to keep up my strength training; pushing and pulling heavy loads on a daily basis, not to mention heaving my body weight about so I'm not too worried. So long as I can keep healthy and fit and do everything I set out to without much effort I'm happy. πŸ‘πŸ»πŸ˜

abitwobbly profile image
abitwobbly

Thanks for the post Oldfloss - some good exercise ideas in there that I'm looking forward to adding into my routine. I can't get the 10min core workout video to work though - is it just me?

Oldfloss profile image
OldflossAdministratorβ€’ in reply toabitwobbly

I will re link it.. sometimes things glitch... well done you anyway... adding bits here and there can make a massive difference to our performance:)

Oldfloss profile image
OldflossAdministratorβ€’ in reply toabitwobbly

Re linked and it should work now :)

abitwobbly profile image
abitwobblyβ€’ in reply toOldfloss

Ah, brilliant, it's working now... thank you 😊

Annieapple profile image
Annieapple

Beautiful location!! Freedom!!! Thanks for these links which I will explore thoroughly while I have time on holiday.

Oldfloss profile image
OldflossAdministratorβ€’ in reply toAnnieapple

Great stuff! xx

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