suraj Posted June 21, 2012 Posted June 21, 2012 Looking for some help regarding some stretching exercises for the lower back. I've recently resumed playing squash after around a one year gap - I'm around 20 pounds over where I would like to be ie. at around 185-190 and I would like to be and have been around the 165-170 range when I feel good about myself at 5'11''. Most of the weight I've gained has been over the last 2 years. I enjoy playing squash and swimming. Biking is fine. Hate doing weights and running. In trying to shed the flab, I've been playing squash for around 45 minutes followed by 30 minutes of moderate swimming - there is nothing moderate about the squash though and I've started to see the progress over the last couple of weeks. However, after every exercise routine I get this very mild pain in my lower back - it's not the kind of pain which would stop or hinder me from going around the day normally and after a nice sleep I feel fine again. But it recurs the after the next routine. It has never happened before and my first guess was that it's because of the extra weight and would go away after my leg and back muscles get accustomed to the routine, but I am still having it after 3 weeks. I also thought that my body was not getting warmed up enough before getting on to the squash court so I started some basic stretching and biking to the gym (~1.5 miles) instead of driving and starting out on the court. Any thoughts? Suggestions? Please don't ask me to pump weights - I absolutely abhor it. One exercise that cannot be harmful and can only help is Straight leg raises to stretch and strengthen lower back. Besides the extra weight, squash also causes flexion of lower back because ball keeps low (unlike racquetball with more bounce); no weights required- just lie prone on floor (on stomach) and raise one leg (knee straight) at a time holding it for few seconds when it is up all the way. Along the same lines, lie prone and push yourself up using forearms or hands while legs remain on floor- this lifts upper back. Again the trick is to hold for few seconds when up- you will feel the stretch and relief when you let go and come back after the hold. I do a combo of lying prone and then raising one opposite leg (straight) and arm at a time to stretch and build up core. As you get used to it can also do the "superman"exercise i.e. lying prone and and lifting both arms and legs like superman flying and then returning to rest position. Flexibility and strength of back is vital for sports like squash and tennis- I also suggest some rotation exercises for trunk and spine since these movements occur when playing squash. Hope this helps!
The Outsider Posted June 21, 2012 Posted June 21, 2012 Use any stretching exercise that you find on Youtube.. This one seems good enough -iY5V0xiiKw If you also want to lose weight, without running or weights,I would suggest you keep your calorie count to around 2400 cals a day at the max. You could also try functional exercises like dips,pushsups,pullups,squats and lunges..if you dont like weights. Yeah, I looked at a few youtube videos (not that specific one) and tried to follow them but I keep getting this mild pain after my routine. To be specific it's only on the lower left hand side. I'm not too worried about the weight loss - regular squash and swimming will bring it down to normal levels in a matter of 3-4 months. My main concern is the slight pain - and it's not the muscular kind - that keeps on happening. Is it something which will go away after losing more weight and getting the muscles accustomed to the routine or should I check it out with a doctor or am I just not warming myself enough?
The Outsider Posted June 21, 2012 Posted June 21, 2012 One exercise that cannot be harmful and can only help is Straight leg raises to stretch and strengthen lower back. Besides the extra weight, squash also causes flexion of lower back because ball keeps low (unlike racquetball with more bounce); no weights required- just lie prone on floor (on stomach) and raise one leg (knee straight) at a time holding it for few seconds when it is up all the way. Along the same lines, lie prone and push yourself up using forearms or hands while legs remain on floor- this lifts upper back. Again the trick is to hold for few seconds when up- you will feel the stretch and relief when you let go and come back after the hold. I do a combo of lying prone and then raising one opposite leg (straight) and arm at a time to stretch and build up core. As you get used to it can also do the "superman"exercise i.e. lying prone and and lifting both arms and legs like superman flying and then returning to rest position. Flexibility and strength of back is vital for sports like squash and tennis- I also suggest some rotation exercises for trunk and spine since these movements occur when playing squash. Hope this helps! That's really helpful, because those are the kind of routines I haven't tried out. I usually do the normal stretching of touching the toes and recently have started biking to the gym as my warm up and on a road bike I am not sure the posture actually helps my back. I'll try these out over the next week and let you know. Thanks!
suraj Posted June 21, 2012 Posted June 21, 2012 Yeah, I looked at a few youtube videos (not that specific one) and tried to follow them but I keep getting this mild pain after my routine. To be specific it's only on the lower left hand side. I'm not too worried about the weight loss - regular squash and swimming will bring it down to normal levels in a matter of 3-4 months. My main concern is the slight pain - and it's not the muscular kind - that keeps on happening. Is it something which will go away after losing more weight and getting the muscles accustomed to the routine or should I check it out with a doctor or am I just not warming myself enough? If you feel it in the bone or joint vs. a muscular pain then it is advisable to see a doctor. An advantage of that is they can do X-ray etc to rule out an injury to bone/joint. Having said that if you are feeling it only when playing squash or swimming I highly doubt it is a real injury to the bone/joint; it maybe a soft tissue inflammation only. Warm-up, stretching should help; you can try putting a little Bengay or icyhot prior to your routine next time because these will control inflammation if it is truly a soft tissue inflammation.
The Outsider Posted June 21, 2012 Posted June 21, 2012 If you feel it in the bone or joint vs. a muscular pain then it is advisable to see a doctor. An advantage of that is they can do X-ray etc to rule out an injury to bone/joint. Having said that if you are feeling it only when playing squash or swimming I highly doubt it is a real injury to the bone/joint; it maybe a soft tissue inflammation only. Warm-up' date=' stretching should help; you can try putting a little Bengay or icyhot prior to your routine next time because these will control inflammation if it is truly a soft tissue inflammation.[/quote'] Yeah, I was planning to check with a doctor as a precautionary measure though like you I really doubt it's a bone or joint injury because if I don't play the next day I don't feel a thing and normally those things are painful and lingering. Bengay is a good idea - will try that as well.
suraj Posted June 21, 2012 Posted June 21, 2012 That's really helpful, because those are the kind of routines I haven't tried out. I usually do the normal stretching of touching the toes and recently have started biking to the gym as my warm up and on a road bike I am not sure the posture actually helps my back. I'll try these out over the next week and let you know. Thanks! I have seen these working for many folks. Also I get a bit of a temporary pain myself whenever I start playing tennis after a break but I think its more from the body getting used to bouncing around on the hard court. As I play more during the season it goes away.
The Outsider Posted June 21, 2012 Posted June 21, 2012 Something similar happened to me recently as well, after doing some bowling in games earlier in the spring. After my first game after a long time, my lower stiffened like somebody injected concrete into it. It was so bad, the night after playing, I actually woke up in the middle of the night from sheer pain. I too felt it was maybe because I had not adequately warmed up. Recently, I have been bowling at indoor facilities and after every session, there's a lot of pain in my bowling arm, so much so that I cannot even shadow-bowl from a standstill position afterwards. The pain is there for a couple of days and goes away. I play again, the pain comes back again and the cycle repeats itself. Both these experiences are very unique to me. I have never experienced lower-back stiffness or left shoulder pain in my life before. :(( Man that sounds painful! I'm not experiencing anything close to that level of pain, but since it concerns the back I thought it would be useful to get some opinions and thoughts. Regarding cricket injuries, I had this ligament torn on my right hand while batting a decade and more back and it still reminds me with it's after effects on the really cold days of the East Coast. Draws a lot of respect for international cricketers who take all this as part and parcel of life!
Yoda-esque Posted June 21, 2012 Posted June 21, 2012 Yeah, I looked at a few youtube videos (not that specific one) and tried to follow them but I keep getting this mild pain after my routine. To be specific it's only on the lower left hand side. I'm not too worried about the weight loss - regular squash and swimming will bring it down to normal levels in a matter of 3-4 months. My main concern is the slight pain - and it's not the muscular kind - that keeps on happening. Is it something which will go away after losing more weight and getting the muscles accustomed to the routine or should I check it out with a doctor or am I just not warming myself enough? Its probably just a sore muscle.You probably rotate your core to the left as you hit the ball (assuming you are right handed) ... I get that when I start serving in tennis without warming up enough. Its not a muscle pull. A pulled muscle would stop you from playing. Warm up a little before getting into exaggerated and explosive movements.
The Outsider Posted June 21, 2012 Posted June 21, 2012 Its probably just a sore muscle.You probably rotate your core to the left as you hit the ball (assuming you are right handed) ... I get that when I start serving in tennis without warming up enough. Its not a muscle pull. A pulled muscle would stop you from playing. Warm up a little before getting into exaggerated and explosive movements. Good point and Suraj also mentioned something similar above that I might not be stretching and warming myself up enough with the twisting of the torso exercises. Any suggestions for some good and simple ones?
vvvslaxman Posted June 21, 2012 Posted June 21, 2012 I read Salman khan does 1000 pushups 2000 sit ups 500 crunches everyday? That is insane amount of load
Serani Posted June 21, 2012 Posted June 21, 2012 Since I got back from uni (three weeks ago) havent had a gym membership due to cash flow issues, my gains are slipping away brahs, will take a few weeks to regain the strength I have lost. Might run a cycle.
India-KXIP fan Posted June 22, 2012 Posted June 22, 2012 Since I got back from uni (three weeks ago) havent had a gym membership due to cash flow issues, my gains are slipping away brahs, will take a few weeks to regain the strength I have lost. Might run a cycle. lol strong excuse for riding bicycle. Have u been on one before? Side effects? Is it risky? Im not considering just curious. How much of a strength gain do you get? Does it correspond with size gain?
vvvslaxman Posted June 22, 2012 Posted June 22, 2012 [ame=http://www.youtube.com/watch?v=5NGrk9BGoeo]Arnold Schwarzenegger 16-20 years old - YouTube[/ame]
nballa Posted June 24, 2012 Posted June 24, 2012 I read Salman khan does 1000 pushups 2000 sit ups 500 crunches everyday? That is insane amount of load no he does not.
India-KXIP fan Posted June 24, 2012 Posted June 24, 2012 I read Salman khan does 1000 pushups 2000 sit ups 500 crunches everyday? That is insane amount of load :cantstop: why would he train for endurance?
punjabi_khota Posted June 24, 2012 Posted June 24, 2012 :cantstop: why would he train for endurance? You can't get bigger or maintain size from bodyweight exercises ?
India-KXIP fan Posted June 24, 2012 Posted June 24, 2012 You can't get bigger or maintain size from bodyweight exercises ? Gotta be a weight that's 12 reps or lower I'd say. Check with Lurks/Akshay or other experts to be sure. Combined with a diet matching metabolism to maintain weight and in excess of metabolism to gain.
India-KXIP fan Posted June 24, 2012 Posted June 24, 2012 ^why july? :hysterical: Just like new years resolutioners. They last 2 weeks max. :giggle:
Yoda-esque Posted June 24, 2012 Posted June 24, 2012 July will be fitness month :aha: :aha: :D Yeh kis khushi mein Aaku-ji? :nervous:
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