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Second Day at the Gym

Recovering from an injury is hard work, not so much for the body but much more for the mind.

The mind corrupts somtimes and I get thoughts like ” whats the point? I might never recover!

But after overcoming all the negativity of the mind, the body is ready to heal.

It was great to finally get the green card from my doctor and to be able to exercise.

The second day at the gym I did the following routine :

10 Minutes of walking on the treadmill

Full Body Streching

15 minutes Cross Trainer

15 minutes cycling ( on a bike with back support)

Floor exercises like IRON MAN and Lower Back streghtening exercise

Pushups by leaning on a wall and  Squats with the help of a medicine Ball

 

The Pushups was tough and I have incredibly sore triceps!

It is important to keep the back straight while doing these… so that was something I was very careful about!

 

Stay Tuned for my Back Pain Routine !

More on this in subsequent Posts!

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Exercises For Coccyx Pain

http://www.coccyx.org/treatmen/exercise.html

Anal lock

This exercise is done in bed, morning and evening. It involves the same muscles you use to “hold on” when you need to go to the toilet but can’t get there right away. The muscles are tensed and held for 10-15 seconds, repeatedly. Full instructions are given on www.chinese-holistic-health-exercises.com

Weightless squats

Repeatedly go from this position to standing.

squats

Treadmill

running and walking on a treadmill, 40 minutes a day, 4 times a week

Hamstring stretch

 

Clam shell exercise

 

clam shell closed clam shell open

Inversion therapy

This method involves hanging upside down at an angle on an inversion table, with the feet fastened in position. This applies traction to the spine.

inversion table