Moves That Allow You To Get Stronger Safely
Certainly a tough one to answer because the back and neck are complex areas, so a number of potential problems could exist. That’s why it’s always best to consult with a doctor before starting an exercise program, to ensure that you don’t injure yourself. Working with a professional trainer can help ensure that you can stay actively fit without doing more damage to your body.
First, a quick lesson in functional anatomy: While your core muscles allow you to bend forward, arch backward and twist, they actually spend most of their time resisting these motions so you can hold a stable, upright position and protect your spine. It’s why crunches are not the best way to work your abs. You may be wondering why? Well, think about it, when you crunch, you create movement. Sure, your abs work, but not as hard as they could and not in the way they were designed to either. When you perform exercises where your core stabilizes your body, you actually work your abs harder.
You might already be performing planks, but to train around your pain, embrace the concept of resisting movement to challenge your core with the following exercises.
Half-Kneeling One-Arm Cable Press
On one knee with your trunk upright, face away from a cable column machine. Set the cable handle to approximately shoulder height. Keeping the rest of your body stable, press the cable forward. Return to the start position. Perform 12 to 20 reps for two to three sets.
Half-Kneeling One-Arm Cable Row
On one knee with your trunk upright, face a cable column machine. Set the cable handle to approximately shoulder height. Keeping the rest of your body stable, pull the cable toward you. Perform 12 to 20 reps for two to three sets.
Tall Kneeling Anti-Rotation Press
Kneel on both knees, your trunk upright and a cable column machine to your right. Set the cable handle to approximately shoulder height. Hold the cable at that level, arms extended, and resist the rotational pull of the cable for 30 to 60 seconds. Repeat for two to three sets on both sides.