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-   -   Nik (https://board.crossfit.com/showthread.php?t=33554)

Scott Jenkins 01-23-2009 04:25 AM

Re: Nik
 
I looked up Lumbar Strain after Brady told us about your injury and it sounds like thats what I have had for the last 4 months. I think that I must keep irritating it by carrying on training. Did the Doc tell you to do anything other than ice, massage or stretch?

Glad to hear its not a big one also. Freakin hate this stupid injuries, getting in the way of our workouts!!!

Nik Nichols 01-23-2009 08:04 AM

Re: Nik
 
[QUOTE=Scott Jenkins;500367]I looked up Lumbar Strain after Brady told us about your injury and it sounds like thats what I have had for the last 4 months. I think that I must keep irritating it by carrying on training. Did the Doc tell you to do anything other than ice, massage or stretch?

Glad to hear its not a big one also. Freakin hate this stupid injuries, getting in the way of our workouts!!![/QUOTE]

Now, other than no heavylifting, He gave me some exercizes to do when I stop being sore.

Scott Jenkins 01-23-2009 08:07 AM

Re: Nik
 
[QUOTE=Nik Nichols;500471]Now, other than no heavylifting, He gave me some exercizes to do when I stop being sore.[/QUOTE]

I bet there hip mobility/glute activation exercises and one leg at a time stretches. Am I close

Nik Nichols 01-23-2009 08:59 AM

Re: Nik
 
[QUOTE=Scott Jenkins;500474]I bet there hip mobility/glute activation exercises and one leg at a time stretches. Am I close[/QUOTE]

One leg stretches yes. Then pull both legs up in a tuck position. Some others when I am able, for strenth. Like laying on my stomach and pulling my legs and arms and chest off the floor and hold. Kind of in a dive position.

I forgot the others, I got a little book on exercizes, I'll post the rest when I get my book.

How do you do the hip/glute mobility activation?

Nik Nichols 01-23-2009 09:20 AM

Re: Nik
 
10:00 break, 50 situps with 25lbs,
50 back ext 25lbs,
3sets 10 dead hang pullups
3 sets 5 air squats
back stretches thwe doc told me to do.


Back is still sore, BUT I haven't taken any meds today so far. I hate meds, they mess me up and I feel doped up.

Scott Jenkins 01-23-2009 09:23 AM

Re: Nik
 
[QUOTE=Nik Nichols;500524]One leg stretches yes. Then pull both legs up in a tuck position. Some others when I am able, for strenth. Like laying on my stomach and pulling my legs and arms and chest off the floor and hold. Kind of in a dive position.

I forgot the others, I got a little book on exercizes, I'll post the rest when I get my book.

How do you do the hip/glute mobility activation?[/QUOTE]

There was a great thread all about it about a month ago, I will try and find it. Its mainly some warm up exercises that make your glutes activate before you start training, as many people (me included) have stronger legs and sometimes do not use there glutes much which in turn causes the lower back to take more strain. Bird Dogs, Fire Hydrants, Leg swings, supines, split squats and laying on your front like you said your doc told you raising legs. My warm up grows by the month, its almost half hour right now.

Nik Nichols 01-23-2009 09:29 AM

Re: Nik
 
[QUOTE=Scott Jenkins;500566]There was a great thread all about it about a month ago, I will try and find it. Its mainly some warm up exercises that make your glutes activate before you start training, as many people (me included) have stronger legs and sometimes do not use there glutes much which in turn causes the lower back to take more strain. Bird Dogs, Fire Hydrants, Leg swings, supines, split squats and laying on your front like you said your doc told you raising legs. My warm up grows by the month, its almost half hour right now.[/QUOTE]

HAHAHA, I will have to look some of those sxercizes up, I have never headr of some of them. If you can find that old thread, let me know, please.

Camille Lore 01-23-2009 09:36 AM

Re: Nik
 
Hey Nik- Erin Davidson on here is a good one for that warmup. That's "The" warmup at Crossfit Tribe. She knows a LOT about back injuries.

Nik Nichols 01-23-2009 09:39 AM

Re: Nik
 
[QUOTE=Camille Lore;500581]Hey Nik- Erin Davidson on here is a good one for that warmup. That's "The" warmup at CrossFit Tribe. She knows a LOT about back injuries.[/QUOTE]

Thank Camille, I will give her a PM, thanks again!!

Scott Jenkins 01-23-2009 09:44 AM

Re: Nik
 
[URL="http://board.crossfit.com/showthread.php?t=37630&highlight=glute+activation"]http://board.crossfit.com/showthread.php?t=37630&highlight=glute+activation[/URL]


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