My “Safe List” Exercises With Abdominal Strain

THURSDAY THOUGHTS
I probably sound like a broken record with my continuous lamenting,
but here I go again:
I’ve been nursing this pesky abdominal strain for over 2 months now. And with our big out-of-state move and all, I have been feeling particularly out of the fitness loop these past few weeks! While I feel like I’ve been blaming my lack of exercise on this move and my injury, in reality, there is quite the variety of exercises I have found that don’t aggravate my lower abdominals; those that don’t involve the core as much. The good news is that I feel like it’s finally on the mend and my range of motion with stretching and low-key exercise has improved, and fortunately, I can think of more exercises that I CAN do than those that I can’t! Woohoo!
So I decided to make a list of it–a list of “CAN DO” exercises while I rehabilitate my core
(initially a grade 2 rectus abdominus strain on the right side just below the navel…in case you were dying to know the exact whereabouts).
My “Safe List” Exercises

Warm Up

          • Ab strain rehabilitation exercises
          • Arm circles: forward, backward, small, big
          • Arm swings side to side
          • Standing torso twist (slow and controlled, limited ROM)
          • Knee ups (slow and controlled)
          • Forward lunges
          • Side lunges

Running 

Swimming
Kickboxing
          • Jab punches
          • Cross punches
          • Uppercut punches
          • Arm blocks
          • Back kicks (slow and controlled)
          • Side kicks (slow and controlled)

Cardio-Strength Circuit

  • Jumping jacks
  • Vertical jacks
  • Push-ups (regular or military)
  • Tricep dips
  • Deep squats
  • Burpees (slow and controlled)
  • Star jumps (burpee w/o push-up–slow & controlled)
  • Lunges
  • “Jump Rope” (with or w/o actual rope)
  • Skier hops (side to side moguls)
  • Any combo of kickboxing moves listed above

Speed and Agility

          • Dot drill
          • Side shuffles
          • Ladder drills or karaoke/grapevine
          • Cone/baseline sprints (AKA ladder sprints, suicides, etc.)

I couldn’t find any good sources that explain some of the terminology here, but I will try to find some websites and post them soon.

*DISCLAIMER*
These exercises are suited for my own injury status. If you also suffer from abdominal strain or any other injury, please seek a physician’s counsel prior to beginning these exercises (or any workout routine) or proceed at your own risk!

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