Monday looks different this week
HAPPY MONDAY !!!
This Monday is a little different...I couldn't start with legs this week bc whatever I pulled a week and a half ago is still pretty tender...I honestly think I made it worse by still doing a leg day and full body workout that was pretty heavy on legs last week 😅 soooo I'm sure I will avoid any leg work...if possible this week to really let it heal...and if we go another week with the pain I may get it checked out.
It's not as bad as it was but I just don't want to push it for the sake of getting a leg day in. Also, having RA...a minor injury to some...is a pretty big one for me and it takes me longer to heal...yayy arthritis 😆 🤣
The good thing is I got to start with my favorite muscle group to work which is my back!!
The weights I used were 5, 10, and 20 pound dumbbells and I did 4 sets of 10-12 for everything.
At the end, I'm doing one of my favorite back stretches...which I usually do briefly in between sets just because it really feels so good. In yoga, it's call halfway lift flat back...and you are pushing your hands into your shins (Not a hard push) just enough to stretch out your back and then you fold forward after a few seconds...and then repeat however long you want. It really works wonders for back tension!
Happy Monday fam! Let's hit some goals this week 🙌🏾 💪🏾
Managing injuries while maintaining a workout routine can be challenging, especially when dealing with conditions like rheumatoid arthritis (RA) that affect healing times. From my personal experience, it’s crucial to listen to your body and prioritize healing over pushing through pain. When I injured my leg recently, I found that continuing intense leg workouts only prolonged the discomfort and delayed my recovery. Taking a pause from leg training allowed me to focus on upper body workouts, particularly back exercises, which I enjoy and can perform without aggravating my injury. Using a variety of dumbbell weights, such as 5, 10, and 20 pounds, has given me flexibility to scale the intensity appropriately during workouts. Performing 4 sets of 10-12 reps for each exercise helps maintain strength without overwhelming my muscles. One of the most beneficial additions to my routine has been incorporating yoga-inspired back stretches like the halfway lift flat back. This stretch, where you gently press your hands against your shins and fold forward, provides relief from back tension often felt after weight training. For those with RA or similar conditions, healing might take longer, so it’s important to adjust your expectations and workout plans accordingly. Avoiding exercises that strain an injured area and focusing on other muscle groups can keep you active and motivated while preventing setbacks. Stretching between sets not only feels good but also aids flexibility and muscle recovery. Remember, if pain persists beyond a reasonable time frame, seeing a healthcare professional is a wise choice to rule out serious injury. Overall, adapting your routine with mindful adjustments can help you stay consistent with fitness goals, even when the week starts off differently than planned. Stay positive, listen to your body, and celebrate small wins on the way to recovery and improved strength.
