Hi there. I have neck pain (C6 and C7 nerve issues), so my doctor recommended avoiding exercises that strain my neck, like push-ups and overhead presses.
I’m looking for a full-body workout routine that I can do at home using just dumbbells and a pull-up bar. Any suggestions?
I’d suggest doing lighter versions of those exercises to help your body recover. Instead of standard push-ups, try wall push-ups or incline push-ups. For overhead presses, use lighter weights (like 5 lbs) and do lateral raises, gradually increasing the range over time. I’ve noticed that some doctors will hear “it hurts” and just say “stop doing that,” which doesn’t always lead to improvement. In my case, my back pain only went away when I started doing deadlifts. If I had just stopped altogether, my body wouldn’t have had the chance to strengthen and heal in that area.
You can search for yoga videos on YouTube. While they don’t involve using dumbbells or pull-up bars, I found that after doing shoulder and neck stretches, my neck pain disappeared.
Loop resistance bands are lighter on joints and bc of that also used in phisiotherapy. I wouldn’t use weights as injured.