Which Exercises Can I Do?
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Q. Which Exercises Can I Do?
If one suffers from Ligament laxity which is definitely helped with Prolotherapy (at least in my case), who determines the correct type of strengthening exercises to do in order to strengthen the core to hopefully prevent the lumbar ligaments from being strained again? One Physical Therapist suggests the balance ball, but wouldn't that place a strain on healing SI joint ligaments? Another Physical Therapist suggests yoga and pilates, but wouldn't that put a strain on those ligaments? How am I supposed to know which form of exercise would put the least amount of stress on recovering SI joint ligaments? In the meantime, I'm afraid to try anything.
A. Gustav Hemwall, M.D. (my mentor, grandfather of Prolotherapy) would give this one simple instruction that still holds true today, "Do whatever you want, but if it hurts don't do it."
In other words an athlete can go back to their normal activities, but must curb them if a sharp pain starts developing. If you have proper posture while you do the exercises below, they are safe to do, assuming you do them within your ability and slowly.
In other words when you lift weights, do Yoga or Pilates, your core should be engages meaning your pelvis is level or up (like doing a pelvic tilt exercise), your chest out, shoulders back, these muscle contractions will protect your SI joint while exercising.
I would get a personal trainer to teach you proper form and I would start out with exercises such as side plank, supine plank, and regular planks. In these, as in holding yoga poses, there is no movement. Those are the exercises for the CORE that I like to start people out on.
Answered by Ross Hauser, M.D.
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