Dutchさんのインスタグラム動画 - (DutchInstagram)「POV: gymrat does back surgery🤕💪🏽 MY EXPERIENCE👇🏽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Having back surgery for a slipped disc was one of the most humbling experiences ever. It made me appreciate my body In a whole different way. HERE IS WHAT I DID: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🤕BEFORE SURGERY🤕 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌DONT: - any kind of deadlifts.  - squats.  - hyperextions.  - long runs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅ DO:  - glute exercises. (Strong glutes, mean a stronger lower back)  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - functional core exercises. (Keeps your posture strong and ready for impact when doing a surgery) these are mostly avoiding putting too much pressure on your spine but DO workout your core amazing. (In 2 weeks from now You can find these single workouts in my @mybestshapeapp )  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Stretching before ANY workout. Normally you wouldn’t do this, but with a slipped disc my sports doc recommended to do a 30 min warm up and stretch before any workouts and this honestly kept me going and pain free.  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💪🏽AFTER SURGERY💪🏽  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❌DONT: - stretching. I was not allowed to do this until 3 months after surgery. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - running. I was not allowed to do this until 10 weeks after surgery and started with 10 meter runs to test. Dont overdo it.  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - long walks. On the inside your body needs at least 4 weeks to stick all the tissue back together & too much walking can cause inflammation!  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✅DO:  - I started with bodyweight exercises and super slow build ups 4 weeks after my surgery. I could NOT do heavy weights for 6 months, so don’t underestimate this and please consult your sports Doc. But the reccomendation of no movement from the hospital only made my pain worse. And honestly.. (in my opinion) this was the advice for the average 70 year old who got surgery done. They did not take a young person into account at all. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - get a sports physician asap. The hospital won’t advice anything on sports or fitness and a sports doc can really help you recover faster. Movement = healing. If I didn’t do this for myself I wouldn’t have gone back to sports. Again.. I’m not a doc, but this is my own experience❤️. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ An injury sets you back, but it does not mean you’re finished. Hope this helps!」10月21日 19時14分