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Scoliosis back surgery..PLZ HELP WITH BACK EXERCISES!!!

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Author Topic: Scoliosis back surgery..PLZ HELP WITH BACK EXERCISES!!!  (Read 459 times)
Nouran
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« on: September 29, 2011, 03:03:24 PM »
Hello everyone
I posted here b4 askin bout back exercises but this time i took some pics of myself. can any1 tell me wut u c that is rong bout my bk? i wanna know other ppl's opinions about how my bk looks. so plz b HONEST!
This is myself after 7 years of my back scoliosis surgery. (look it up google if u want)
A brief start about scoliosis 4 those ho r wondering wut that means. Its basically a condition wer the back spine starts bending nd forming and "S" shape for unknown reasons. sometimes its genetic. In my case its not. i dont even know y or how i got it. But luckily we found out in a  quite early stage and i was saved by doing the surgery at the age of 12 but some side effects wer left.
For example my back is a little bent if u all can notice! But thats not a problem.

The major problem is that my doctor told that i have to continue playing sports and exercising regularly. I was too young to know how important exercise was. I just did the normal kids acitivities run play hide n seek...however, sadly now i realised that perhaps if i was exercising back then my bk wudnt b this UGHHH!!.........

I Dunno if I can get my bk in shape or not. Like i hate those loose areas hanging frm my sides. And i jus hate the general appearance of my back as well as my stomach. I did put on a few kgs about 7 kgs since 2 years ago. my weight is fixed it didnt change in the past year. Im fine with my overall weight. But if its necessary to lose weight then I WILL.

PLEASE HELP ME with some back killing routines. Im also a beginner. i dont know how to do a single pull up. Im 19. female. I really want to get in shape....

ALSO ONE MORE THING .. CAN ANYONE PREDICT MY BODY FAT PERCENTAGE FROM MY PICS AND CAN U TELL ME SHUD I OR SHUD I NOT LOSE WEIGHT?Huh? Im 60 kgs now by the way
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Nouran
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« Reply #1 on: September 30, 2011, 12:55:56 PM »
Here is a link with pictures of people and their respective bf% http://www.leighpeele.com/body-fat-pictures-and-percentages.
This should allow you yourself to see what body percentage you are at.

For exercises another member should be able to answer your question since I'm not really knowledgeable about female fitness.
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Nouran
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« Reply #2 on: October 01, 2011, 04:59:49 AM »
ok i think im around 20 percent BF

According to my BMI measurement im 21 percent.
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Nouran
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    « Reply #3 on: October 04, 2011, 09:49:45 AM »
    I don't see anything drastically wrong with your back at all.  Huh?

    From the second picture, I'm going to guess you're right handed and spend a lot of time using a computer mouse.

    (all that from your right shoulder Tongue)
    Extremely common, and best way to work on it would be practice good posture. Seriously. Sit up straight and pull your shoulders down and back like you're trying to hold a tennis ball between your shoulders. Do that enough that it becomes second nature.

    Alternatively, stand with your back against a wall. Make sure your heels, butt, shoulders and head are all touching the wall. Hold that pose and remember how that feels. Now take a step away and walk around the room a bit trying to keep that posture.

    If you have a resistance band, you can do pulls to strengthen the middle of your upper back, which will improve posture and help pull your shoulders back all the time.


    The best all around back exercise is the pull up, and it's fine if you can't do one yet. Start with negatives (use a chair to get up, then letting yourself down slowly) and in no time you'll be able to do them.

    How To Do Pull Ups For Beginners - From Zero To Hero
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    Nouran
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    « Reply #4 on: October 07, 2011, 05:31:12 AM »
    ya im right handed and no i dont use computer mouse at all. I tend to use my fone a lot tho. But ya Ill try to improve my posture.

    BUT do u think i shud lose some weight then?
    I do bench pull ups
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    Nouran
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    « Reply #5 on: October 07, 2011, 09:17:19 AM »
    Quote from: Nouran on October 07, 2011, 05:31:12 AM
    ya im right handed and no i dont use computer mouse at all. I tend to use my fone a lot tho. But ya Ill try to improve my posture.

    BUT do u think i shud lose some weight then?
    I do bench pull ups


    I don't see a need for you to lose any weight. Using images here as a guide:
    http://www.leighpeele.com/body-fat-pictures-and-percentages

    I'd guess your body fat percentage to be ~25% which is smack in the middle of the "normal healthy" range for women (20-30%). So there's no health reason to lose any.
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    Goals by 30 (Dec 2013):
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