A few months back I had a fall and fractured by spine. That was in August and now my spine has fully healed, however my back muscle has worn down due to long inactivity. Thus I can get sore back by sitting or walking too much. Last week I join back my usual badminton session and I can feel that I'm not the same anymore. My movement on the court was very sluggish, I can't generate much power on my returns and my back kind of hurt if I stretch my arm out to return the shuttle. Is there any sort of workout I can do at home to improve my condition? I'm wearing a stretchable back support belt during my badminton session, it's not that comfortable but the belt helps to reduce soreness and pain.
absolutely normal to feel this after prolonged inactivity. start off gentle exercises to improve core. Use the ball. There are plenty of exercises on the internet to improve your core. Also look up resistance band exercises. Use the light ones to do rotator cuff exercises. This will really help minimise injury to you shoulder.
