A Picture Is Worth A Thousand Words

When you have a back injury especially a herniated/slipped disc, the doctors recommend flexion and extension.  The two exercises that are used for this are typically flexion while sitting (shown above), and standing in extension (see below).  To perform flexion while sitting sit up straight and then proceed to fold at the hips going down until your chest touches your knees, and return to the starting position.  If you can reach this point you have reached your full range of motion, but if you cannot due to the injury go down as far as you can until you feel pain, and then go a little extra, then return to the starting position.  This should be performed about 5 times per session, and at least 3 times a day. Next we have the extension, to perform this stand up straight, have your fingers pointing in toward your spine, and your thumbs on your hips, this acts as a fulcrum.  Then you want to inhale so your diaphram expands protecting your spine and lean backwards.  This exercise can be performed anywhere all throughout the day.  Again regarding pain go till you feel the pain and then a little extra this will help you regain your range of motion and the pain will go away. I’ve found that once you’ve regained your full range of motion without pain or if you wanted to incorporate one exercise to replace the two, the kettlebell swing will do the trick.  This exercise will help to maintain mobility, keep you pain free, and increase strength. How? As you can see it puts you into flexion (see below) with the back swing, then on the top you have extension.  Even if you do not have a back problem this will still be beneficial, and build your erector spinae, hamstrings, and latissimus dorsi aside from that it will strengthen your grip, especially if your using a heavier bell. Why? Your muscles have to be able to withstand the force imposed on them.  With the swing at the top of the movement the trajectory of the kettlebell causes your lats and forearms to engage to prevent the bell from either flying out of your hands or pulling on your shoulder joint.  If that happens your training will come to a serious halt.  So if your muscles are not use to this ballistic movement and stress, make sure you actively concentrate on engaging your lats.   Disclaimer: In some cases, exercises may be dangerous. Always check with your doctor or health practitioner before engaging in any activity.  LionStrength Fitness is not responsible for any damage and or injury that may occur.