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Patchers
Distinguished Member
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Posted: 25 January 2008 03:44 pm |
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Hi there,
I've got a couple of questions about alternative exercises doing matwork. I have been taking some what are called bodysculpt classes at the Y, but basically it is mat exercises and weights. I do pretty good until they do anything that requires putting my weight (almost 300lbs) on my wrists. Exercises like pushups, planks, etc are impossible for me because my wrists cannot hold up my weight. Does anyone have suggestions for strenghtening my wrists or an alternative way to do a pushup like exercise without the weight being on the wrists?
The other issue I am having is that when they do ab work that requires either rolling up on my tailbone (situps), or they do one that is starting on the back and you pretend you are pulling up on a rope. Both result on pressure or balancing on the tailbone. I had an injury to the tailbone 25 years ago and it still bothers me. Any suggestions for core ab work on the back that doesn't require sitting on the tailbone.
Thanks,
Patchers
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Nir
Senior Administrator
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Posted: 26 January 2008 12:56 am |
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push-ups can be modified in a number of ways, for example standing against a wall or leaning against a bench so only a fraction of your body weight is applied to your wrist - or instead of doing such a 'body weight' exercise, lie on your back pushing up dumb-bells or a bar-bell (chest benchpress).
Plank does not necessarily involve the wrists - it can be done on the elbows/forearms.
For the 2nd issue I wonder what it would be like if you did similiar exercises carefully balanced on a 'swiss ball' instead of on a mat.
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nevd
Distinguished Member
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Posted: 26 January 2008 01:10 pm |
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Nir's suggestion is good. I do crunches using an exercise ball. Not for pain reasons, just to protect the back from any untoward pressure.
You can buy some cheap pushup stands (see attached image) that allow you to grip naturally when you support your weight. That way, your wrist isn't under strain, because the upper body mass is supported by a vertical lower arm with straight wrist.
Keep trying...
Attached Image (viewed 279 times):
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Patchers
Distinguished Member
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Posted: 26 January 2008 05:22 pm |
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Thanks for the input. I will definitely try it out. I have done pushups on a wall and never feel that it is very effective. I will have to try the hand grips and the ball.
I seem to have trouble fully extending my hands. When I stick my arm out palm down and try to flip my had with fingertips pointing up I can't get anywhere near 90 degree extension. I am trying to pull back gently on my fingers to try to extend that.
Thanks again.
Patchers
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tripleplay
Senior Member
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Posted: 17 May 2008 01:31 am |
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I have broken my tail bone twice (i know - what a klutz) I find doing some ab excercises on the ball like NIR said or even on a chair that is cushioned appropriately helps me to be able to do them. If it is still bothersome when working out you should have it checked to see if it healed properly. Mine didn't the second time and so the option is surgery as it actually is pinching the nerve (which sounds like you too). He also said that if I don't want surgery to try sitting on those doughnuts after excercise to help relieve the tension or to lay down.
And remember ice and driveways don't mix as well as cats and stairs........sigh....
or as my Dad said...you've busted your a$$ twice!@?!?!?!?!?!!!!
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leong82
New Member
| Joined: | 29 May 2008 |
| Location: | Singapore |
| Posts: | 3 |
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Posted: 2 June 2008 01:08 am |
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For planks, I suggest that you do on your elbows or do hip tilts.
I am not sure push up bar helps because the pressure will still be there. I suggest that your start strengthening your wrist with weights or chest press machine. Start light and gradually move up the weight.
For the abs exercises, make sure you have enough padding on the ground. You can also work the abs in many ways like doing elastic band twist while standing. You can also use the ab crunch machine.
I think because of your restrictions, you might consider personal training to cater for your needs. Then when you get stonger, you can join back the classes
You can use my weight loss tip here at http://www.lose-fat-tips.com
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