abdominal exercises

[absolutnv]

In 1991 (11 years old) I had a backwards S curve- 37 on top, 105 on the bottom- and they did a fusion T3-L4 with native graft and corrected everything to 27 on top and 35 on the bottom. Obviously I have very limited or non-existent mobility in the waist- I cannot twist and cannot bend. I am in DESPERATE need of some ab exercises that I can do. No crunches, no sit-ups, no twisting maneuvers. Has anyone had any success with ab exercises post-fusion? I have done different plank maneuvers but I am looking for another way to activate my abdominal muscles. Any input is appreciated. Thanks!

[structural75]

Try this for ab work if it proves comfortable and such for you. Laying on your back with your hips and knees at 90 degree angles (as if you were sitting in a chair, but on your back... 'Dead Bug Position'). The raise your arms over your head so that they are stretched out above you on the floor, or in that direction. You can hold some weight in between your hands (such as a gallon water container, filled to your liking/ability). Keep the legs raised in the "seated" position and bent while you raise the arms up directly in front of your face with the arms straight... then lower back down above the head and repeat. This will work the abdominals without actually having to curl up. You can also vary it in a number of ways to increase the challenge and type of engagement. Try reaching one arm at a time from the same overhead starting position towards the opposite knee. While you're reaching for that opposite knee the other leg is straightening out but not coming into contact with the floor. Bring the leg back to its starting position while you extend the other one... alternate the arm reach to the knee coming back up.

Hope that was not too confusing to visualize. Studies have shown this type of abdominal bracing/engagement exercise to be more effective than traditional crunches/sit-ups.

Good luck, and feel free to run that by a PT or Physician if you feel necessary.

structural

[Celia]

... You can hold some weight in between your hands (such as a gallon water container, filled to your liking/ability).

One teensy little question. Wouldn't holding a gallon of water above one's head whilst lying on the floor prove to be a little risky for many ???? :p

[structural75]

Container should have a lid obviously.

[Celia]

Wouldn't you find it rather precarious to hold that kind of weight above one's head???

[structural75]

Not at all. That's why I said "fill to your liking/ability". One gallon of water weighs 8 pounds,... One could only fill a small amount to equal one pound if they like... or something in between depending on their strength... Start small and work up. The point in holding the weight is to increase the leverage acting on the abdominals, not to strengthen the arms per say. With the arms acting as such long levers, it doesn't take much weight at all to exponentially increase the force acting on the abdominals. I don't find it precarious at all.

[Celia]

I'm sure if you add the velocity to the impact of dropping an eight pound weight on one's face, especially a large container such as a gallon of milk, it would be a very real issue (pronounce "is" "you" ;) ) You know I'm just having fun with you, don't take this seriously.

[txmarinemom]

I'm sure if you add the velocity to the impact of dropping an eight pound weight on one's face, especially a large container such as a gallon of milk, it would be a very real issue (pronounce "is" "you" ;) ) You know I'm just having fun with you, don't take this seriously.

I'd say that last post was passive-aggressive, Celia, but you *know* it'd all be in fun, eh?

[absolutnv]

structural- thanks for the suggestion! I will give that a shot!

[NancyB]

Using one of those big exercise balls. Lie over it on your stomach with your hands on the floor, reaching out a little. Use your abs to lift your hips, which will then make the ball roll down your legs toward your toes. Then back to starting position and repeat. Sort of a "pike up". Let me know if I didn't explain this well...

[debbei]

Using one of those big exercise balls. Lie over it on your stomach with your hands on the floor, reaching out a little. Use your abs to lift your hips, which will then make the ball roll down your legs toward your toes. Then back to starting position and repeat. Sort of a "pike up". Let me know if I didn't explain this well...

Also on the exercise ball, raise an alternating arm and leg and the same time. Repeat back and forth. It's important to have an exercise ball that's the right height for you though. If it's too tall, it doesn't work because you can't reach the ground with your arms properly.

[LeeJo]

Are you able to do leg lifts. On the back you can do scissors, and together lifts, then roll each side and lift the upper leg.