Easy exercises for lower back

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  • Toka
    replied
    Dianes in that case, I’d would continue to train the wrists slowly. Do only to 7-8 instead of 10 reps next time. Alternate every other day so your wrists could rest and recover. Continue to train. Monitor how your wrists feel with different exercises and adjust to a lower reps where they don’t weaken. Over about 30 days or so, try to go one rep up and see how they feel. Every muscle could be trained to get stronger if it doesn’t have other medical conditions.

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  • Andi64
    replied
    Originally posted by Dianes View Post
    I thought bridges were for glutes
    Most calisthenic excercises are not isolated. Bridges target the posterior chain, so a lot of muscles including the erector spinae are involved.

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  • Dianes
    replied
    Thanks a lot for the advice !

    Fremen I have started the Yoga program and the first day was nice, so thanks ! The wrist pain workout made me realise how stiff my right wrist is, that's terrifying haha, I'll try to do it more often because it hurts good (you know, when something hurts but it also feels good, like stretching up after a hard session).
    I unfortunately don't have dumbbells with handles so I never tried that but I'm pretty sure it will hurt from having to grab something for too long (I can't do more than 15 or 20 pull-ups because it hurts, too. I really have weak wrists). I switch to elbows whenever I can but I often can't do climbers because they can't be done on elbows...

    Toka I do lots of rotations and it helps loosen the joints but as soon as I put weight on my right wrist, it just gives up and I have to find a new exercise to do, no matter how I try to put my weight on it (I followed some instructions that said to put as much weight as possible on the fingers by pressing them into the mat, but my wrist still gives up after ~10 reps...).

    Andi64 Thanks for the vid, I'll try that !
    I thought bridges were for glutes because there are some in Booty Builder but the little drawing below does not show that the lower back is working out too.

    Anyway, thanks a lot and have a nice day/training/whatever you love doing !

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  • Andi64
    replied
    Hi Dianes and Welcome to the Hive. I ran into this video a while back and doing some of it as warm up for hand training (mostly hangs and incline fingertip pushups). I enjoy doing it, it's fairly easy to remember and the comments are pretty enthusiastic.
    For your back: Bridges are great. Straight bridges too,
    Hope this helps.
    Andi

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  • Toka
    replied
    Dianes Welcome to the Hive. Rotations help strengthen and lubricate the joints. Check out this Classic Warmup, I'd also add in wrist rotations to the mix. Do about 10x each direction (L/R).

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  • Fremen
    replied
    Wrist Pain Workout
    For exercises involving wrists like planks you can switch to elbow plank or use handles
    30 Days of Yoga, this program is beneficial for the back and does not take long I liked it a lot

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  • Dianes
    started a topic Easy exercises for lower back

    Easy exercises for lower back

    Hi everyone !
    I'm trying to build muscles harmoniously so I am already doing the Booty Builder, Upper Body Mobility and Chosen One workouts (I do 1 each day, in that order, with a rest day on Sunday) and the Back and Core challenge (for back and core, obviously), but I have almost finished the Back and Core so I'm looking for a quite easy program to add to my routine.
    My problem is : I have found lots of exercises for abs (I like planks and I love climbers, and the total abs seems neat) but I don't know what to choose for my lower back...
    My wrists easily hurt, unfortunately, because I write a lot so they are always used and I don't want to had any work for them.
    Do you have ideas of workouts, exercises and substitutes for me ?
    Thanks in advance !

    PS : if you have easy exercises against wrist pain, or any advice about how one should take care of their joints, I would LOVE to hear it !
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