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

• • • • • • 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 

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

Cardio-Strength Circuit

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!