How to get muscles back after long time no activity

[mkh9]

Hi, I have had a back injury (non-spinal) followed by reinjury. And, then I got a frozen shoulder and I can now straighten it most of the way. Then I got a left knee injury by falling in the subway (no breaks) but it still has patello femerol syndrome. The problem now is over the last few years I have been sitting way too much and can't lift more than about 5 pounds. My legs are not strong and gluts. I have been walking moderate hills daily about 2 miles. But I still am out of shape in my legs and so forth. I started lifting 1 lb weights with my arms then moved to 2 lbs. But for the core muscles I need to build these up and my legs. How can I do this without hurting my back and knee. I can't go back to a physical therapist because I was injured twice (badly) by them. So what can I do on my own? Is a personal trainer who has a certification in working with injured people a good idea?
thanks in advance.
mkh9

[skepticalpeach]

I love bridge exercises. Those will help your back so much. Yoga also helps the core muscles and the stretching exercises may help a lot with your frozen shoulder. I tore my rotator cuff many years ago and yoga has helped me regain strength and mobility there. It's slow going but eventually you'll start to feel so much better. Good luck!

[mkh9]

Thanks, I tried the trainer today and we just started with modified squats. Which were chair exercises and some stretches. But he showed me the right way to use the stationary bike so I won't hurt my knee. I hope it works out. I've been doing bridge exercises on my own (previously shown by a PT).
mkh9

[mkh9]

Thanks,
I'll have to look through these after the holidays. I copied them and don't really know how to get them onto my MP3. My hubby probably knows how. Too busy today.
take care,
mkh9

[gymdandee]

Returning the Shoulder Back to Optimal Function
The three links below are of an MP3 of the presentation, PDF of the handout for the presentation and a PDF of the bibliography of the presentation.

Please down load all the information and use it to make yourself a better exercise professional.
To download your copy of each of the files, simply right-click on the links below and select "Save Target As" from the menu.  Save the files to your desktop or anywhere you'll be able to easily find them.
           Presentation MP3 (Right Click and Save As)
http://www.healingthroughmovement.com/public_html/Products/sajssalj/asifuojsdf%20(1).mp3

                Handout (Right Click and Save As)
http://www.healingthroughmovement.com/public_html/Products/sajssalj/alksfjd;ljasdfd%20(2).pdf

            Bibliography (Right Click and Save As)
http://www.healingthroughmovement.com/public_html/Products/sajssalj/alksfjd;ljasdfd.pdf