For my back rehab, I got three exercises that could be done with a pulley machine or with a resistance band, and one that needs a specialised chair or a swiss ball:
#1: Stand in front of pulley machine. Rope comes out shoulder high. Grab handles, straighten back, activate abs, and move your arms straight to the sides as if you wanted to fly. 3 sets of 15, low weight.
#2: Sit on a swiss ball if you have it, kneel if not in front of the machine. Rope comes out on top. Grab handles with a backhand grip, straighten back and shoulders, pull down until your hands are beside your hips. 3 sets of 15, low to medium weight.
#3: Sit or half-kneel with your side to the pulley machine. If you half-kneel, put your inner foot on the floor for stability. Rope comes out at mid-chest height. Grap one handle with both hands, keep your upper arms close to your body, your elbows at a 90° angle. Straighten. Turn sideways from your waist. Small movement only! 3 sets of 15, low weight.
#4: Back hyperextensions. Bend over something stable and lower than your hips, or have your lower body lie on something , tuck your feet under something solid. Cross your arms in front of your chest. Bend down without rounding your back. Get back up. I started this with 3 sets of 8, but progressed very quickly to 3 sets of 15, and then started with holding weights in my hands.
An alternative to #4 might be standing on one leg and getting the rest of your body parallel to the floor and back again. Good for balance, less efficient for strength, but also works the lower back.
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For swimming, I would do rows and pulls. Stumptous has an essay up about pulling with no equipment, that might be useful. You can put one hand and one knee on a bench for rowing, the other foot on the ground, and lift the weight with your free hand, from "hanging straight down" to "against your lower ribs". Or you bend over (not rounding the back, you might need a mirror) and do the same movement. Always be aware of your back muscles and your abs when you do any of these, do not to let them slacken.
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Lower body work, for squats or lunges/sideways lunges, you can just hold on to something. To avoid using mostly your arms, hold on to a hanging reistance band. Make it softer as you progress.
Step-ups use full body weight, but if you use a low step, they are managable.
You can lie on your back, have your hips and knees at a 90° angle and push your feet against a wall. Hold on to something so you do not simply push yourself away from the wall. Or hold the resistance band in your hands and push your feet against that. Or put your feet on the ground and lift your hips so you form a straight line from shoulders to knees. Put something on your belly to make it harder.
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Shoulder stuff you can do with low weights:
Standing or sitting on something narrow (you want your arms to swing freely), grab a low weight in each hand. #1 Shrug your shoulders slowly. Sets and reps depend on weight. #2 Swing your arms in parallel, like the pendulum of a grandfather clock. Do until it becomes work, then do 10 to 20 more.
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For my back rehab, I got three exercises that could be done with a pulley machine or with a resistance band, and one that needs a specialised chair or a swiss ball:
#1: Stand in front of pulley machine. Rope comes out shoulder high. Grab handles, straighten back, activate abs, and move your arms straight to the sides as if you wanted to fly. 3 sets of 15, low weight.
#2: Sit on a swiss ball if you have it, kneel if not in front of the machine. Rope comes out on top. Grab handles with a backhand grip, straighten back and shoulders, pull down until your hands are beside your hips. 3 sets of 15, low to medium weight.
#3: Sit or half-kneel with your side to the pulley machine. If you half-kneel, put your inner foot on the floor for stability. Rope comes out at mid-chest height. Grap one handle with both hands, keep your upper arms close to your body, your elbows at a 90° angle. Straighten. Turn sideways from your waist. Small movement only! 3 sets of 15, low weight.
#4: Back hyperextensions. Bend over something stable and lower than your hips, or have your lower body lie on something , tuck your feet under something solid. Cross your arms in front of your chest. Bend down without rounding your back. Get back up. I started this with 3 sets of 8, but progressed very quickly to 3 sets of 15, and then started with holding weights in my hands.
An alternative to #4 might be standing on one leg and getting the rest of your body parallel to the floor and back again. Good for balance, less efficient for strength, but also works the lower back.
***
For swimming, I would do rows and pulls. Stumptous has an essay up about pulling with no equipment, that might be useful. You can put one hand and one knee on a bench for rowing, the other foot on the ground, and lift the weight with your free hand, from "hanging straight down" to "against your lower ribs". Or you bend over (not rounding the back, you might need a mirror) and do the same movement. Always be aware of your back muscles and your abs when you do any of these, do not to let them slacken.
***
Lower body work, for squats or lunges/sideways lunges, you can just hold on to something. To avoid using mostly your arms, hold on to a hanging reistance band. Make it softer as you progress.
Step-ups use full body weight, but if you use a low step, they are managable.
You can lie on your back, have your hips and knees at a 90° angle and push your feet against a wall. Hold on to something so you do not simply push yourself away from the wall. Or hold the resistance band in your hands and push your feet against that. Or put your feet on the ground and lift your hips so you form a straight line from shoulders to knees. Put something on your belly to make it harder.
***
Shoulder stuff you can do with low weights:
Standing or sitting on something narrow (you want your arms to swing freely), grab a low weight in each hand. #1 Shrug your shoulders slowly. Sets and reps depend on weight. #2 Swing your arms in parallel, like the pendulum of a grandfather clock. Do until it becomes work, then do 10 to 20 more.