You should, of course, clear this with your physical therapist, if you have one, but I’ve found that changing my workout routine to mainly isometric exercises has had great benefits. I’m nearly 68 but still work out at the gym or home every day to maintain fitness and flexibility. Mindful of my joints, I’ve switched to no-impact, no-added-weight workouts, mostly done on a mat, I can also do a lot of them when just driving a car or sitting at home reading or watching TV.
The workouts consist mostly of tensing my muscles against “imaginary” resistance. For example, sitting up straight and reaching forward repeatedly with both arms and then pulling them back as if I was drawing on an ergometer or rowing oar – the trick is to tense the muscles as if you were pulling a really heavy weight. I also stick out my elbows level with my shoulders and draw them back as far as I can, tensioning my trapezius as much as I can as if I was trying to bring my shoulder blades together – easy to do many reps while sitting on the couch. You can also do “invisible sit-ups” by isolating and crunching your abs and obliques while seated or lying down. I work out my legs by raising my toes, again with muscles tensed as much as I can, as if I was lifting a heavy weight laying across my feet. Also reach as far as I can over my head and pull down with maximum muscle tension as if I was doing a pull-up on a bar.
I find that after a while these muscle tension and release cycles become like a self-massage and feel really good, which prompts me to do them more often. I’ve stopped being bothered with the mild ache that I used to experience in my sacroiliac when standing (like with doing dishes or working in my shop).
I initially developed these internal exercises to use when I was on long solo drives and airline flights to increase blood circulation and prevent cramping. Essentially I replicated the muscle movements that I experience when using the static resistance machines at the gym with substantial weights on them. Some of the movements were things we were taught for warm-up during the years that I studied ballet and modern dance. My sense is that strengthening the muscles around my joints helps protect them from injury, as well, reinforcing them from the inside. It’s pretty hard to hurt yourself when you are working against imaginary resistance.
I decided this year to see how doing JUST these exercises affects my general fitness and flexibility and so far I like what is happening. Besides getting rid of the lower back pain, my midriff has toned up noticeably, my posture has improved and I’m able to bend, squat and lift without the “old lady” hesitation and grunting that used to accompany those actions.
Just my 2 cents and maybe some of it useful. Best wishes for a good recovery, anyway!
By the way, Brian Schulz of Cape Falcon Kayak, is coming out with plans for an ultra light skin-on-frame solo canoe that he says makes up more easily and quickly than SOF kayaks. Might be a good down-time project.
http://www.capefalconkayaks.com/newsletter
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