[quote]rds63799 wrote:
if you like a bit of psychedelia, check out “The Apple Pie Motherhood Band”. They’ve got some belters.
long post warning
my shoulder problems stem from a fucked up infraspinatus, and my physio tells me my rhomboids are “crazy”. Means every now and then I have to take a couple of weeks off pressing. It’s actually really bad just now and I haven’t pressed in over a month. Getting ART done every now and then and training the absolute shit out of my upper back and serratus to try and correct it. It’s a slow process but I’m getting there. I hope to be pressing with dumbells by the end of August.
My back is the main problem though, a childhood/early teens playing computer games every hour of the day gave me the worst posture you can imagine, so now I have all the classic deficits you’d imagine: forward head posture, anterior pelvic tilt, protracted shoulder girdle, the works basically. I’ve pretty much fixed my posture, however the old injuries remain and I have the flexibility of a breadstick.
My back’s actually been a problem since long before I ever started lifting, the first time it went out I was 16 and it was in maths class. The bell went for the end of the period and I couldn’t move! Pretty embarrassing, obviously my mates thought it was hilarious. When I discovered lifting weights I did the usual dumbass things, and pretty much ruined myself trying to deadlift with atrocious form. Every now and then my back goes out and I can’t move for 3 days or so.
It’s slowly getting better though, I actually squatted for the first time in about 3 years the other day after discovering that I can do a box front squat (2 second pause) pain free. Worked up to a mighty 70k (about 150lbs for you yanks) for 3! Ooh yeah. Feels good to be able to squat without pain though, and I reckon the strength’ll come back pretty quickly (I can actually lift more on one leg than I can on 2 now!), especially now I’ve discovered steroids, lol. I’ve resigned myself to probably never pulling a deadlift from the floor ever again (I can hip thrust like a motherfucker though!).
So there you go, unfortunately I don’t have a cool story about my injuries like you do, they basically stem from a childhood spent being a 130lbs little pussy.
How are you going about trying to fix your shoulder?[/quote]
dayum!
Well, my neck spasms started way back in elementry school, i would get a neck spasm just turning my head sometimes and not be able to turn to either side for a couple days. Then in highschool i played a year of football and had alot of colliions which just felt it compressed the fuck outta my neck and my traps would be so stiff i couldnt look anywhere for days. Then during track that year my shoulder popped during a throw, later than summer it popped again doing db presses. I found it was a sublex, but i didnt do much else to look into. I did all the rehab i was given and felt good…but i still got the neck spasms. Then i couldnt lift 5lbs with my right arm about a year later so i got that checked out… turns out i pinched a nerve in the brachial plexus (sp?)
and the rehab for that was rest lol.
Well, i looked into the mckensie method eventually, that helped alot, started doing just neutral grip bench, working the fuck outta my back, but making sure i could actually contract the muscle properly as i had lost control over my right side from the nerve injury. Then i started doing alot of shoulder prehab shit, Y’s T’s A’s etc… rotations, prone holds, and so on. These helped alot. Now i can bench decently often, but i try not to do to much flat pressing with a bar.
Shoulder presses actually helped somehow, something about doing a movement i hadnt done in years ( i was told not to shoulder press) helped balance me out again.
Its pretty good now, but it still flares up, and my neck still gets super tight sometimes or my biceps feel a lil strained.
For my back, kinda the same story and i was with you after last year i said i would never dl again. I also never squatted either. Then i just did a shit load of single leg work, core work and stability shit, and also lots of extra long ROM on exercies like lunges, using a plate to make it deeper, help stretch my hips with weight i think really helped cement my current level of flexibility and mobility. I kinda applied the same thing to my shoulder, really long cable flys from a bench to help my pec and shoulder learn how to move thorugh a full range again.
Right now im kinda stuck, i have low pain levels most of the time, but things like picking up wood and stacking it, weedwacking and other shit like that all kill my back way more than lifting.
Right now i wanna keep getting stronger on omstly front box squats, as like you, they feel fine for some reason haha, and sumo deads. Those also usually feel great. Along with keeping up with all the single leg bullshit and core.
I try to ice at least once a day on my shoulder and back, that helps alot and i take alot of joint supps like glucosimine, MSM, fishoil.
hmmmmm, do you have any rehab exercises or tid bits from your neck/back?
What exercises do you do for you traps/mid back and lats to help balance them?
Whata re you doing for core/legs?
