Light duty workout

[castufari]

Since I'm on light duty for the next month or two and they've yet to approve my PT, I need some help designing a workout. My ortho said to use machines, cardio, etc but to skip heavy free weights and to avoid stuff like military presses.

With that in mind I'm looking for something to keep me occupied 5 days/week. here's what I was thinking of (these are on Fitlinxx machines)
-bicep curls
-flies
-lat exercise (sort of like flapping wings with weights, I can't recall the name of the machine)
-hip abducators (2 types, one I pull my thighs in, the other I push 'em out)
-pullups (on bar)
-dips (on bar)
-deltoid (pull the weights towards me)

I do two rotations here, then I hit the pool for a while for a few laps to stretch and wind down.

Anything else?

I've been doing some core/torso work on a ball (supermans) on a daily basis along with a few pushups.

[gobbla]

why are you on light duty? (what caused it?)

[castufari]

I herniated a disc moving a small army of old computer crap. @#$@#$@#$ former director didn't believe in getting rid of everything, so there is 16 years of stuff sitting in storage. PCs from 1989, 1995 and 2003, three bloody generations of the crap.

I asked him about it, he said he thought they'd need the parts in the future. Yeah, I should have kept my 1971 Dodge Dart so if my 2002 BMW ever died I could use the parts from it!

End of rant.

[Bill Hartman]

My concern with your ortho's recommendations is the massive shut down of your core muscles by suggesting machines. Most likely the smaller segmental stabilizing muscles are beginning to atrophy in your spine. That means your ability to stabilize is getting worse. Machines will exacerbate such a situation. Also, if you do seated exercises the disc pressures are significantly higher than on your feet.

There are an infinite number of exercises that can be done while maintaining a neutral spine that will enhance your conditioning to a significant degree. Here's some suggestions.

Day #1
1A. Split Squats
1B. Bird dogs

2A. Standing cable Row (horizontal Pull)
2B. Supine Bridge

3A. Push-up
3B. Side Bridge

Day #2

1A. Step-up w/ 6 second eccentric
1B. Single arm DB Lateral Raise (single arm promotes opposite side trunk stabilization)

2A. Standing cable push (horizontal push)
2B. McGill curl-up (maintain neutral lumbar spine!)

3A. Inverted Row
3B. Low cable PNF D2

Perform prone press ups as needed between exercises to prevent pain.

All of the above exercises can be modified in intensity to allow a much more productive workout than any silly ol' machines.

There's a whole lot more than the above so try them out and let me know if you have any questions.

Bill

P.S. Herniations are not caused by a singular event but rather repetitive or prolonged flexed postures. This causes a weakening of the posterior portion of the annulus (the outer disc)and a movement of the nucleus pulposis (the tasty, jelly-filled center of the disc) posteriorly or postero-laterally to form the herniation. The event of onset is usually the straw that breaks the camel's back resulting in pain.

[castufari]

Thanks, Bill, you rule.

When you say flexed postures, would this mean slumping over? I tend to do that at times and my desk job (pc person) doesn't help either.

[Bill Hartman]

Yes, you need to avoid slumping, slouching, and bending/rounding forward of the spine.

Bill