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Jimc's Exercises

James F. Carter <>, 2015-06-02

I got a herniated disc which impinged on a spinal nerve; it was repaired surgically. After that I did physical therapy exercises, and I modified my regular exercise program, adding exercises when my back was strong enough to handle them.

Current List of Exercises

Updated 2021-09-06.

Listed in performance order. Done daily; on most, hold the pose 5sec and repeat 10x. For hypertrophy, you bulk up more and quicker if you do strength exercises every 2-3 days (references at the end). But endurance is important for me and I feel without proof that daily workouts are better for that.

Prior Exercises

From 2015-08-19. I did these to build up my strength, but graduated, so I rely on the more vigorous exercises now.

Core and stretch (daily) -- on most, hold the pose 5sec and repeat 10x.

Lower Body (2x/week) -- on most, hold the pose 5sec and repeat 10x.

Upper body (2x/week)

Strength Training Program

A Strength Training Program For Your Home by Stephen Ball, PhD (2012-02-02). Here is the exercise program from the first reference below. In the comments, Jeanie is my physical therapist. Jimc says: if you adjust the resistance so you're tired out after 10 reps, that builds your strength quickest, according to the references. But endurance (less force, more reps) is valuable to do your work.

Exercise Schedule

How often should I do strength exercises? Every second day? (Typical recommendation.) Every day? (Jimc's usual.) These references shed light: