ampire
03-03-2012, 10:21 AM
I was on virtually bed rest for like 9 months for multiple upper back muscle injuries (trapezius tear, whiplash, and trigger points) and taking muscle relaxers during that time. I am now weak as a kitten. My pt wants me to rebuild my strength slowly. I am hoping to return to the gym in two months or less. We are treating the remaining trigger points with dry needling, TrP injections, and self applied ischemic pressure massages.
2 months ago, I was so weak I could barely carry a 5 lb dumbbell to the mirror to do shrugs as prescribed. I am now strong enough to do 20 lb for 25 reps.
I am able to rebuild my upper body strength easily because I have a variety of light weights from a family member (5, 15, 20lb dumbbells, 15 lb bar and a bunch of small plates) and I am doing frequent exercises with them (dumbbell shrugs, benchpress, shoulder press rows, curls, flys, rotator cuff) and attention to form. I also do neck isometrics (deep neck flexors) because my neck is really really weak.
I am not sure how to approach strengthening my abs, for the first time in my life I can't even do a situp. I have good muscle memory as I did powerlifting 4 years ago and had somewhere around a 1100 lb total (250b+400s+450d) at around 181. I am about 155 right now. My lower back and abdominals are really weak.
Any advice? I am doing "rope" crunches with a theraband on the ceiling and just walking around a lot right now (2 miles a day). I still have a very weak neck and it is difficult to do much until my deep neck flexors improve their strength.
I am taking whey, creatine, and a multivitamin.
2 months ago, I was so weak I could barely carry a 5 lb dumbbell to the mirror to do shrugs as prescribed. I am now strong enough to do 20 lb for 25 reps.
I am able to rebuild my upper body strength easily because I have a variety of light weights from a family member (5, 15, 20lb dumbbells, 15 lb bar and a bunch of small plates) and I am doing frequent exercises with them (dumbbell shrugs, benchpress, shoulder press rows, curls, flys, rotator cuff) and attention to form. I also do neck isometrics (deep neck flexors) because my neck is really really weak.
I am not sure how to approach strengthening my abs, for the first time in my life I can't even do a situp. I have good muscle memory as I did powerlifting 4 years ago and had somewhere around a 1100 lb total (250b+400s+450d) at around 181. I am about 155 right now. My lower back and abdominals are really weak.
Any advice? I am doing "rope" crunches with a theraband on the ceiling and just walking around a lot right now (2 miles a day). I still have a very weak neck and it is difficult to do much until my deep neck flexors improve their strength.
I am taking whey, creatine, and a multivitamin.