191: Advice for those Coming off an Injury!

Last week I woke up at 11:40 pm and couldn't really move. My legs were slightly numb and the back muscles in my lower back were tight. I tried to sit up and failed. I rolled off the bed and hoped it was all a dream and went back to sleep with the idea that I would wake up feeling better. This was wishful thinking!

So, after this surprise, I decided to take some time off and then press the reset button. For the first 2-3 days, I did nothing but rest. I wanted to let the inflammation process take its course and on the third day, I started to add in some gentle stretching and did a 20 minute walk. On the fourth day, the training began!

Coming back from the time off, there were three components I wanted to focus on: Strength, Mobility and Work Capacity. For the strength exercises, I wanted to hit a push and pull for the upper body and then a squat and hip hinge for the lower body. For the mobility, I wanted to help my back heal so I found four exercises that would help promote that. For the work capacity, I wanted to perform a few exercises that were back friendly, core strengthening, and challenging.