My “Safe List” Exercises With Abdominal Strain
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
Warm Up
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- Arm circles: forward, backward, small, big
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- Arm swings side to side
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- Standing torso twist (slow and controlled, limited ROM)
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- Knee ups (slow and controlled)
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- Forward lunges
- Side lunges
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Running
Swimming
Kickboxing
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- Jab punches
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- Cross punches
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- Uppercut punches
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- Arm blocks
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- Back kicks (slow and controlled)
- Side kicks (slow and controlled)
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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
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- Dot drill
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- Side shuffles
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- Ladder drills or karaoke/grapevine
- Cone/baseline sprints (AKA ladder sprints, suicides, etc.)
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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!