I'm working through some back pain. I did about 6 hours in the garden and it loosened up considerably. The exercise that seems to hurt the worst in my back is leg raises so I'm dropping them and anything else that causes pain. None of the other movements seem to hurt. I'm going a bit heavier on everything but abs and back. I'll do crunches and hypers without weight for a couple of weeks.

rotator cuff 15 minutes

Front Dumbbell  Raises 10x3 lbs 10x5 lbs

Side Lateral Dumbbell  Raises 10x3 lbs 10x5 lbs

Bent over Dumbbell Shoulder  Raises  10x3 lbs 10x5 lbs

Overhead  Dumbbell Press  10x25 lbs 10x35lbs

Dumbbell  Curls  10x15 lbs 10x30 lbs

dumbbell hammer curls  10x15 lbs 10x30 lbs

Tricep Dumbbell  Kickbacks   10x15 lbs 10x30 lbs

Dumbbell flat bench press   10x35 lbs 10x45 lbs

Bent Over One Arm  dumbbell  Rows   10x35 lbs 10x45lbs

Superman Extensions 3 sets 

Downward Facing Dog 3 sets

Crunches  2 sets 20
  
back hypers  2 sets 20

Lying side leg raises

Bent Knee Lying Side Leg Raises 2 sets of 10

Squats  10x30 lbs 10x40 lbs

Dumbbell  Lunges 10x30 lbs 10x40 lbs

Straight leg Calf Raises  10x30 lbs 10x40 lbs

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Comments

• heraldstorm 2012/02/08
  Hope you heal up soon, Charlie! Way to take it slow and steady though!