Back exercises

Hey. Sorry for the delay in replying. Glad to hear things are going well with the jogging and the lifting.

Back exercises:

1. Shrugs are good. Do you have a curl bar? You can use a regular bar too, just a curl bar is a little easier on the wrists. Ok, what is it. You pick up the bar with the weights on it (USING YOUR LEGS TO PICK UP THE BAR NOT USING YOUR BACK STARTING OUT BENT OVER - feet shoulder length apart), let it hang for a second then shrug your shoulders in a circlular movement 10 or 12 times. Then put the bar down using your back. Also, you gotta make sure the floor is protected if you are lifting at home. You should have a piece of plywood or something down to protect the floor. Shrugs work your upper back muscles (can't think of the proper term now).

2. Lat pull downs are good too, if you have access to a lat machine. When you pull down, pull the bar to your chest, DO NOT PULL IT BEHIND YOUR NECK. That can mess up your shoulders, and we Murphys are prone to shoulder injuries.

3. Reverse sit ups (or whatever you call them) is a good exercise for the lower back. Lay on the bench with your belly down and your upper body hanging over the edge and your head on the floor. Anchor your feet somewhere, maybe wrapping them under the bench. Put your hands behind your head and extend up so your body is straight. Do that a few times and you'll feel it in your lower back. Take it easy tho. Back injuries are not worth it.

Ok, enough nervous nelly talk.

Still thinking about football? August 1 is coming. You could still do it if you want to, even if you missed conditioning. August drills suck, but you'll learn that you're stronger than you think.

It's totally up to you, I don't want to pressure you or anything. I just want to tell you how much I loved it (despite a lot of pain). I think it made my life better and I want good things for your life. But what I want isn't dispositive, so you make your choice either way and I'm there for ya.