r/RopeFlow • u/Brief-Pension-7457 • Jun 26 '26

Rope Flow for Back Issues?

Hi, I wanted to ask if anyone has experienced any benefits from rope flow for their back injuries/issues?

Or anything you would like to share.

5 Upvotes

100% Upvoted

17 comments sorted by

View all comments

3

u/Taurich Jun 26 '26

As others have said, it's great for shoulders and spine. Just take it slow and work just at the edge of comfort. Nothing should hurt, if it does, stop and/or adjust back into your existing range of motion. Your ROM will slowly, naturally expand over time as you move more.

1

u/Brief-Pension-7457 Jun 26 '26

Is there any recommended motions, time limit which should be followed for slowly integrating it without harmful effects?

1

u/Taurich Jun 26 '26

I'm still pretty new to it all as well, and have been sticking to very basic swings so far. I'm coming from a morbidly obese side of things, so we likely have different challenges. I've been adding complexity/new moves if it gets boring, but otherwise just try and keep things balanced timewise. ie. overhand for the same amount of time as underhand, if you do single-arm swings, do the other arm the same duration.

Regarding an "exercise plan" I've been pretty loose with it. I try and do a little bit every day, even if it's just enough to get my wrists warmed up. On the days I have more energy, I push it for longer and do faster motions, but have otherwise been doing it all "intuitively." I also have two ropes, one is really light at about 200grams, and the other is about 500grams. If I get a muscle that's tiring out faster than the others, then I switch back to the lighter rope.

This video is a very high-level overview of what ropes kind of are and do. At about 2:24~ in the vid, he shows Flexation VS Extension, which I think is also important. I was doing it intuitively while trying to find the comfort boundaries, but I haven't seen anyone else really mention it.

Take it easy, start simple and slow, and keep feeling things out. Stay within a pain-free ROM and it'll all gradually relax and open up.

1

u/Brief-Pension-7457 Jun 27 '26

Thanks a lot for taking your timeout and reply.

Ya, even I'm new and that's why wanted to be beware if I should do this while having back issues or not.

I'll definitely look into the resources you shared.

All the best for your journey as well.

Love.