Question:
My back and knees hurt with gym rehab. Is a pool program a good option?
Answer:
A low-intensity pool program could be just what you need. In a pool, there is little impact on the joints or vertebrae. But that doesn't mean pool programs can't be very effective.
In addition to their renowned ability to provide low-impact mobility and cardiovascular training, pool programs can also include musclebuilding strength workouts. This is so because water provides resistance in direct proportion to the energy exerted upon it.
Special equipment, like water weights and floaters, can be utilized for an extra challenge. Especially for sufferers of lower back pain or leg injuries, a pool program is often the best way to restore strength, endurance and joint mobility. Water exercise is also great for sport-specific rehabilitation. Many toplevel athletes have returned to their pre-injury form well ahead of schedule due to the effectiveness of water-based rehab.
Always start with a program that is comfortable for you and slowly progress from there. Contact your physician before starting any type of exercise or rehabilitation program.
Question:
I have been doing 200 crunches a day and my stomach still looks the same. Is there a better exercise you can suggest?
Answer:
The theory of exercising a muscle group in an effort to reduce the body fat surrounding that area is referred to as spot reduction. It would be great if this was all that was required to lose fat; however, spot reduction is a myth. You can exercise your abdominals every day and still not lose fat from your waistline.
Abdominal crunches are effective in strengthening and toning your tummy muscles, making you feel leaner, however, there is no correlation between exercising a muscle and losing fat in the same area of your body.
So what is the best way to achieve a leaner midsection? Unfortunately there is no magic exercise or quick and easy answer.
The solution is to burn extra calories with cardiovascular exercises and find a balanced diet that helps lower your body fat.
Question:
I have constant pain in the middle of my back and my doctor says that I need to get stronger. Is there an exercise that can isolate the muscles between my shoulder blades?
Answer:
The large muscles between your shoulder blades are the trapezius and rhomboids. It's common for people to experience mid-back pain if their upper trapezius and rhomboids are strong but their lower trapezius are weak.
Thumb raises are a great exercise to strengthen this area and they can be easily performed at home. Start this exercise by lying face down on the floor with your arms extended in front of your head at 10 and two.
Bend your arms at approximately 10 degree angles and point your thumbs upward towards the ceiling. Once in this position slowly raise your hands and arms approximately two to three inches off the ground and then lower them back down to the floor. Avoid shrugging your shoulders towards your ears when performing this exercise.
You should feel the muscles of your mid back working and tightening. Perform this exercise three times each week starting with two sets of 10-20 repetitions.
Shaun Karp is a certified personal trainer. For information, phone 604-420-7800 or visit karpfitness.com.
