Training the Obliques

Training the Obliques

 

Here's a training substitution that you can make if you are recovering from a back injury.  Everyone knows that in order to protect your back you must train the core.  So you do sit ups, back extensions, seat torso twists, etc... However, many of the gym exercises that we once thought were beneficial for our core and lower back, may actually cause more spinal problems.  For example, when training obliques, many people will be seen on the Resisted Torso Rotation Machine. 

 

 

Unfortunately, repeated twisting causes deterioration of the annulus portion of the spinal disc.  Adding resistance to the rotational movement of the spine can be even more detrimental.  

 

  

Substitute the Seated Torso Twist with the Side Plank to train the Obliques.  It will train the core, and spare the spine.  Hold each repetition for 5-7sec and alternate sides for 8-10 reps each

LEVEL ONE: After each 5-7sec rep, do not drop your hips straight down to the floor.  Instead, push your butt back by hinging at your hips.  This will avoid excessive lateral flexion of the spine and will minimize overall strain on the back

 

LEVEL TWO

 

Check out www.lowbackpainvideos.com for more Lower Back Rehab Exercises