hi my name is taz55. i had back surgery 7 months ago and am trying to get back into the water. does anyone have any good advise. as far as workouts goes.
i was a highschool and comunity college swimmer. i placed and qualified in cif my junior and senior years of high school, thats basicly my background.
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Former Member
Hey Taz,
I have been through 2 extensive back surgeries 21/2 years ago. I know what you are going through.
I am a coach & a certified trainer & pilates instructor, RN & I still was hesitant when I got back in the water.
I worked with a MD / PHD of physical medicine. He helped me break down movemnts and minimize the the discomfort I had.
A few suggestions:
- Start small! 300 - 500 yards to begin with doing mostly open turns.
- Build yardage only 10 - 15% weekly.
- start with long axis strokes. Free & Back. Focus on your allignment in the water.
- have a coach video tape you & see what you can do to take stress off you back while swimming.
- Build core strength! Lumbar muscles should be strong to help hold your spine in the proper position while swimming.
- Pilates, and simple exercises that focus on strengthening back & abdominal muscles should be done at least 3 x weekly.
- Cross train to build strength & aerobic fitness. Walking on a treadmill while gradually increasing incline will help build lumbar & glute strength. stationary cycling may also be a great way to build fitness while minimizing impact. The elliptical trainers are also worth a try.
Most importantly be patient & listen to your body!! :) Good luck!
Hey Taz,
I have been through 2 extensive back surgeries 21/2 years ago. I know what you are going through.
I am a coach & a certified trainer & pilates instructor, RN & I still was hesitant when I got back in the water.
I worked with a MD / PHD of physical medicine. He helped me break down movemnts and minimize the the discomfort I had.
A few suggestions:
- Start small! 300 - 500 yards to begin with doing mostly open turns.
- Build yardage only 10 - 15% weekly.
- start with long axis strokes. Free & Back. Focus on your allignment in the water.
- have a coach video tape you & see what you can do to take stress off you back while swimming.
- Build core strength! Lumbar muscles should be strong to help hold your spine in the proper position while swimming.
- Pilates, and simple exercises that focus on strengthening back & abdominal muscles should be done at least 3 x weekly.
- Cross train to build strength & aerobic fitness. Walking on a treadmill while gradually increasing incline will help build lumbar & glute strength. stationary cycling may also be a great way to build fitness while minimizing impact. The elliptical trainers are also worth a try.
Most importantly be patient & listen to your body!! :) Good luck!
