Aligning 50 Year Old Female

Bigger Stronger Leaner Over 35 Lifter
61

ok, busy again today.

So I am still doing a series of alignment exercises- not lifting weights- just stretches mostly. They are very time consuming though- I went as fast as i could today and still, they took 40 minutes. And I’m not even sure they are working yet.

But one exercise is called the wall sit- you squat with thighs parallel to the ground and press down with your heels and press your lower back into the wall and stay there for 2 minutes. I did 2 minutes yesterday but today could only manage 1.5 minutes. My muslces have always been like that- weaker the day after.

That is about the only truly strengthening exercise in the series.

Then I did 50 side-lying hip abductions each leg- that was a lot of work.

Then I went to the gym and did:

Hamstring curl machine (both bi and unilaterally- really worked them)
chest press machine (unilaterally, low weight)
chest fly machine (unilaterally, low weight)
seated row machine (unilaterally, low weight)
glute ham raises
seated hip abduction (up to 50 pounds today!)
some reverse lunges
some side lunges
The shoulder series from the mobilization video on an incline bench

so I am hoping that using machines unilaterally is a good way of working my upper torso in anti-rotation.

Doing the seated row machine unilaterally did feel sort of like pulling opening a heavy door. Doing unilateral chest press felt like pushing a heavy door.

I really liked those exercises because they are a very controlled, safe (I think) way of practicing anti roation- I think much more controlled than pulling on a theraband. Ofcourse, I hope to graduate to pulling on cables etc, but right now I feel like I can guarantee more symmetry using these machines unilaterally. But I don’t understand why nothing is written aboiut doing that. why has no one written an article about it?

here’s a great hamstring article

62

Hi there, I see what your concern was now and your question regarding machines makes a lot more sense given the context.

It’s really easy to get overwhelmed with all of the rehab/mobility advice that can be found. I think the key is to find one approach that you belive in and do that daily. If not several times a day. Since I’ve gotten a desk job I’ve found that my hips are really tight and this tightness causes my pelvis to be higher on the right side and cause me real back problems unless I stretch constantly. I just picked a set of movements that I knew I could commit to and that’s what I do daily.

If I were in your shoes I would stick to DBs and BBs but I would have a really solid warm up plan and a really solid after training mobility session. In fact I might spend a month just doing that work alone and not even touch a weight.

But, I’m just an amateur trainee not a Dr so definitely take that advice in context.

james

63

[quote]atypical1 wrote:
Hi there, I see what your concern was now and your question regarding machines makes a lot more sense given the context.

It’s really easy to get overwhelmed with all of the rehab/mobility advice that can be found. I think the key is to find one approach that you belive in and do that daily. If not several times a day. Since I’ve gotten a desk job I’ve found that my hips are really tight and this tightness causes my pelvis to be higher on the right side and cause me real back problems unless I stretch constantly. I just picked a set of movements that I knew I could commit to and that’s what I do daily.

If I were in your shoes I would stick to DBs and BBs but I would have a really solid warm up plan and a really solid after training mobility session. In fact I might spend a month just doing that work alone and not even touch a weight.

But, I’m just an amateur trainee not a Dr so definitely take that advice in context.

james[/quote]

Hi James! Thank you for reading my log :slight_smile: I had no idea you posted in here btw- something really weird about the email notifications- I am now getting 2 notifications per post on the other thread but didn’t get one here.

well, yes, I am ALL ALL over the place. and have gone to WAY too many physios because they all get me to do something different. so that’s why in the end, I feel I need to do this on my own. I don’t know why people here seem to be against machines. I think they are very good for novices or the unshaperoned because they just take out so many variables. So yes ultimately machines are not good for real world application but for beginners I think they are good? Simple. As simple as it gets.

thanx again :slight_smile:

64

ok- I really should start posting in here more often because I have actaully been doing a fair amount!

and YAY- I finally got some much beloved DOMS on my butt a couple of days ago!.

so what have I been up to:
monday- weights
tuesday- cardio
wednesday-cardio with tonnes of widestance squats
thursday- weights with a PT
Friday- nothing yet but going to go there soon.

it seems I need 2 days to recover from weights. I had wanted to work my legs and butt every second day but I was still not recovered. I can tell I am not recovered because I am actaully less strong the 2 days afterwards.

so tentatively my weight regime (not inclduing core or strethong or equalization) will be:

Day 1) thighs/butt chest/back biceps/triceps (long workout at the gym)
Day 2) feet, ankles & legs (at home for precision, before cardio)
Day 3) db shoulders and rotator cuffs, overhead extensions(at home- for precision)
Day 4) thighs/butt chest/back biceps/triceps (long workout at the gym)
Day 5) feet, ankles & legs (at home for precision, before cardio)
Day 6) off
repeat pattern

something like that. I really want to do thighs and butt every 3rd day until I get strong agan, then may cut back to 2x/wk. I will do some chest and all back exercises at the same time because the machines are nearby.

65

GYM DAY *************************************************
objective will to REALLY work the butt, the hams and the back- I will work the chest as well but not as much. 2 sets of 8-16 reps each bilateral and then 1-2 sets each arm unilateral. Increasing weight on the second set. Smooth and slow.

1)Side-lying hip abduction (at home)
2)Clamshells (at home)
3)Hamstring Curl Machine
4)Leg Press Machine
5)Hip Abductor machine
6)Upright row machine
7)Chest Press machine
8)Chest Fly Machine
9)Overhead Press Machine
10)Bicep Machine
11)Tricep Machine
12)Lat pulldown Machine
13)Posterior Fly Machine
14)Glute/Ham Raises
AND*
15)Romainian Deadlifts (with Butt against a wall)
16)and some kind of lunge stressing the butt

Unilateral Combos:

3)Hamstring Curl Machine

1 set bilateral
1 set bilateral raise and lower left
1 set bilateral raise and lower right
1 set raise and lower left
1 set raise and lower right

4)Leg Press Machine
same as abaove

5)Hip Abductor machine
I don’t think I should do this unilateraly

6)Upright row machine
1 set bilateral
1 set left
1 set right
1 set bilateral

7)Chest Press machine
8)Chest Fly Machine
9)Overhead Press Machine
10)Bicep Machine
11)Tricep Machine

same as above

12)Lat pulldown Machine
2 sets bilateral

13)Posterior Fly Machine

1 set bilateral
2 sets unilateral

14)Glute/Ham Raises
3 sets

  1. rdls- set sets bilateral

geez I’m going to be there all day. I am going to try this out today and time it.

66

It’s true that machines take a lot of guesswork out of exercising. I can see where they can be useful for people with specific needs. In your case, you have certain concerns, and machines let you work those.

In my case, however, years of wrestling with machines didn’t help with free weight exercises. When I got serious with lifting, I had to start from very beginning with squats and deads and such. If someone came to me and said “I want to get big and strong” and had no specific issues such as spine problems, I would take that person straight to the squat rack. Other than rehab, I really don’t see how a machine-only program can help a beginner.

67

[quote]cavalier wrote:
It’s true that machines take a lot of guesswork out of exercising. I can see where they can be useful for people with specific needs. In your case, you have certain concerns, and machines let you work those.

In my case, however, years of wrestling with machines didn’t help with free weight exercises. When I got serious with lifting, I had to start from very beginning with squats and deads and such. If someone came to me and said “I want to get big and strong” and had no specific issues such as spine problems, I would take that person straight to the squat rack. Other than rehab, I really don’t see how a machine-only program can help a beginner.[/quote]

hmmm, that is very interesting- I respect your opinion Cavalier-in fact I respect everyones’ opinons here that is why I joined up. Squats eh? ok, I can do some of those with my butt up against a wall at least that will make sure I am not pivoting.

Let me post the actual weights I am using. Other issues I am worried about include how my biceps and lower traps seems to be the weakest link in all these exercises- like the chest press- do I ever feel it in my chest? No! I feel it in my biceps. Also, I want to get the anterior and posterior balanced.

ALSO- awhile back I did some shoulder raises (front and side). I first did them in free space (ie standing in the middle of the room) Then I did them sitting down with legs out straight with my back flat against the wall. Guess which way was WAY WAY more difficult? (the second way) why is that?

you are all saying the same thing- I know. Even the PT yesterday wanted me on free weights at first- but once I pointed out to her the asymmetry in my shoulders she seemed to agree with the machines- like simple example: on a posterior fly, I am going back furthur with one arm and on seated chest press I am doing something different- I forget what- she pointed it out.

I will probably bore of the machines soon enough.

68

Again, the main point is your goal(s).

If you want to be big and strong like me, get to the free weights as fast as possible. But if you are more interested in correcting deficiencies, a rehab approach like yours is more appropriate. In fact, I did do rehab stuff way back which helped prime me for big lifts. And everyone on this forum will tell you you can never do too much mobility work even if you’re a powerlifting brute.

Since I’m not a qualified doctor, and I never examined you, my advice will be very limited. If you’re interested in squatting and worried about things getting out of whack, try looking into Wall Squats. Some people in the Over 35 have used them - I believe Upscale for one.

If some things like shoulder raises puzzle you, you’re welcome to video and post them and see if anyone can offer observations.

69

Thanx Cavalier! well, rehab first :slight_smile: But I do want to get strong. I have been doing wall squats at home- I can hold for 1.5 minutes, I am aiming for 2 minutes- no weights- the wall squats are part of the equalization program.

OK, before I forget,

Friday

warmup:
golf deadbug core equalization
cat/cow
40 mins cardio
long hip flexor stretches
(in futre I should do calf stretches too because I felt my calves a lot on the hamstring curl machine)

*****Thighs and butt:

(1)Side lying hip abduction
25 each side
Right <<< weaker Left

(2)Hamstring Curl
80lb ubilateral 2x12
60lb unilateral L=R

(3)Quad extensions
50lb bilateral 2x8max (couldn’t finsih)
25(?) lb unilateral medial left < right

(4)Squats
2x15 not sure how much weight- it was a steel rod

(5)RDL’s
2x15 same as squats

(6) seated hip abduction machine
1x16x50lb, 1x8x60lb, 1x8x60lb
left feeling it more than right but this varies.

(7)glute ham raises
1x20xbodyweight, 1x20,bodyweight+10lb

8)bilateral leg press machine
70lb- numerous reps. I could have pressed much more but was focusing on keeping legs moving at the same speed. amazing machine- a dream come true

chest, back & arms***

this is where the imbalances get really interesting

1)seated upright row
60 lb bilateral
25lb unilateral
L <<<<weaker R

2)chest press
60lb bilateral (i think- can’t remember very well)
15lb unilateral
right <<< weaker left. the right felt it at the serratus anterior and the left felt it in the upper pec.

3)chest fly
1x12 bilateral, 2x12 unilateral
I forget the weights but similar to the chest press, same inqualities

4)shuoulder overhead press.
I fprget the wieghts
1x12 bilateral, 2x12 unilateral
L <<<<< right- in aroud the biceps area

5)bicep machine
pathetic I won’t even say. I think left << weaker right- forget
1x12 bilateral, 2x12 unilateral

6)tricep machine
i forget. I think they felt equal
1x12 bilateral, 2x12 unilateral

so the weak link on the right is the serratus anterior or something under the armpit/ the weak link on the left is the bicep.

my hip abductors are bizarre- sometime left is weaker sometime right is weaker.

also HUGE discovery is that thinking about my left side while doing the upper body exercises REALLY makes a difference- like I can control how I feel it just by thinking- really bizarre. I can’t quite do the same thing with the legs unfortunately.

70

this is simialr to the bilateral leg press machine except tge one I use is upright

71

[quote]Reconstruction wrote:

my hip abductors are bizarre- sometime left is weaker sometime right is weaker.

also HUGE discovery is that thinking about my left side while doing the upper body exercises REALLY makes a difference- like I can control how I feel it just by thinking- really bizarre. I can’t quite do the same thing with the legs unfortunately.[/quote]

This is the “mind-muscle connection” that bodybuilders talk about, and it’s more important than what machine you are using or what exercise you’re doing. What you said above means you are starting to understand this, and it will improve with time.

To further elaborate, you can be using the hammer strength chest press (a supposedly unilateral machine), and you might be working mostly pectorals with the right side, and mostly deltoids/triceps with the left side -depending on your strengths/weaknesses, and the sophistication of your MMC. Hope that’s clearer than mud.

72

[quote]punnyguy wrote:

[quote]Reconstruction wrote:

my hip abductors are bizarre- sometime left is weaker sometime right is weaker.

also HUGE discovery is that thinking about my left side while doing the upper body exercises REALLY makes a difference- like I can control how I feel it just by thinking- really bizarre. I can’t quite do the same thing with the legs unfortunately.[/quote]

This is the “mind-muscle connection” that bodybuilders talk about, and it’s more important than what machine you are using or what exercise you’re doing. What you said above means you are starting to understand this, and it will improve with time.

To further elaborate, you can be using the hammer strength chest press (a supposedly unilateral machine), and you might be working mostly pectorals with the right side, and mostly deltoids/triceps with the left side -depending on your strengths/weaknesses, and the sophistication of your MMC. Hope that’s clearer than mud.[/quote]

Thanx! and I think it will be easier for me to work on this MMC with the machines because there is less other stuff going on- fewer distractions and compensations. It’s also easier to go slowly so I can really focus.

[quote]punnyguy wrote:
To further elaborate, you can be using the hammer strength chest press (a supposedly unilateral machine), and you might be working mostly pectorals with the right side, and mostly deltoids/triceps with the left side -depending on your strengths/weaknesses, and the sophistication of your MMC. Hope that’s clearer than mud.[/quote]

yes! I would really like to work symmetrically- use the same muscles on either side of my body.

73

I am re-thinking my weekly weight regime. I had wanted to do it at least 3x/week but I think that is too much. It’s too much because I will always be a cardio junkie and that also includes leg & butt work. I think if I stick to twice a week on weights at the gym plus mobilazations at home, I can become very strong. I’ll play it by ear.

I am going to go to a different gym tomorrow so that will be 2 recovery days. Yesterday was total recovery and today was cardio and core.

I have been doing some more reading here. I really like:

Smart From the Start

1. Perform unilateral (one limb at a time) exercises. (YES!)

*************2. Correct postural flaws! *************(YES!)

*************3. Lift free weights and avoid machines

(ok- ooops I am disobyeying this one!

Though he says “Now, my final argument: machines require no stabilization”

well, I dissagree with that, I am totally focused on keeping my core steady and ofcourse I am using them unilaterally. Also, using them bilaterally gives me the chance to compare sides.

He also says “Do you teach a child to throw a baseball by rigging him up to some fancy contraption that fixes his arm into a specific line of motion? Or do you just let him throw, offer subtle cues, and allow him to develop in the most functional sense possible?”

ummmm… yes well I smiled at that but I have to say - that is for children. After 50 years of doing it “naturally” I find myself imbalanced and injured so I don’t agree with this arguement at all- children and young adults won’t feel the effects of their flaws until later in life.)

4. Develop the posterior chain. (YES!)

5. Pay attention to flexibility and soft tissue qualities. (YES!)

6. Utilize the core properly and train it extensively (TRYING!)

he says…,."So, how do we strengthen the core? Well, certainly not with feeble, hopelessly misinformed attempts to isolate the transverse abdominus (TVA) and multifidus. I donâ??t care what the personal trainer at your gym says or how big the Body Blade is that he uses to threaten you, this isnâ??t the way to go about doing things. "

Hahaha… That is what my physiotherapists have been doing- they are obsessed with the TVA and pelvic floor. I don’t mind doing it but I feel they are overpriced for their generic advice.

he also says …"McGill recommends that you think about “locking the rib cage to the pelvis.”

This is what we are taught to do in Ballet and Pilates.

7. Train movements, not muscles.(YES- I think I am doing this)

8. Emphasize the importance of attitude and goal setting.(yes)

*************9. Donâ??t be afraid of body weight exercises.

well I will be adding some lunges I guess though I am staying away from pushups because of my shoulder asymmetry

10. Avoid low reps early-on.(YES!)

&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&
%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%

and from http://www.T-Nation.com/readArticle.do?id=1764218

2-3: strength with little size gain
4-5: strength and size gains, but more strength than size
6-8: strength and size gains, almost equally
9-12: strength and size gains, but more size than strength
13-15: size gains, and some muscle endurance gains
16-20: muscle endurance gains, and some size gains.

I want strength and endurance so first set will be higher reps- 12-16 and then increase weight and do 8-12

&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&
%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%

74

wow, my legs are tired!

I did the weights again today and I am beat! I don’t think 2 days is going to be enough recovery. Also I am just going to do thighs/butt and back on the same day. I was at the gym 2.5 hrs today and really by the time I left I was exhausted.

Also, I have changed my butt and thigh program. I read a great article yesterday:

Dispelling the Glute Myth
by Bret Contreras

So I am adding more exercises, which take longer, thus dropping chest and arms which I hate anyway. There is no way I will do arms and shoulders when I am tired so I am going to schedule them for a different day.

%%%%%%%%%%%%%%%%%%%%%

PRE_WEIGHTS

1)golf equalization
2)40 mins cardio
3)long (>2mins) HF and quad stretches

activation exercises:

1)side-lying hip abduction 25 each side. R<L
2)50 bridges with 5sec iso hold at top
3)25 clamshells with band 25 each side with 5 sec iso hold at top

golf equalization

%%%%%%%%%%%%%%%%%%%%%

I am not 100% sure these weights are in pounds btw, they may be kilograms

1)Hamstring Curls

they were much weaker today- not fully recovered from Friday
10 bilateral x #80
10 bilateral x #60
20 alternating unilateral x #40

2)Quad Leg Extensions

stronger today but not by much
10 bilateral x #50
10 bilateral x #40
40 alternating unilateral x #25
10 bilateral x #50

3)pendulum quadruped hip extension

(the article above strongly recommends these)
10 unilateral L,R x #10
10 unilateral L,R x #30
10 unilateral L,R x #50

4)seated hip abduction

12 bilateral x #60
6 bilateral x #70
13 bilateral x #50
I made a large discovery on this machine today: my right TFL was getting the burn, not the glute medius! I don’t know how to correct this though. (my left glute medius was getting the burn)

5)seated rows

12 bilateral x #40
12 unilateral L,R x #30
12 unilateral L,R x #15
8 bilateral x #60
I kept the weight low on the unilaterals to really focus on using my left back and not the arm

6)RDL’s

12 x 3 sets x steel bar
I will be dropping these for awhile

7)seated posterior fly’s

3 sets x 12 reps x 25# bilateral
I was so tired I forgot to do them unilaterally!

8)seated lat pulldowns, leaning back at 30 degrees

3 sets x 12 reps x 60#
These are frustrating for me because I feel them more in my biceps- very difficult to feel them in my back.

9)Leg Press

#70 each leg- same as Friday. I mostly farted around trying to keep both legs moving at the same rate which was very very difficult- maybe 30 reps doing that. Also I adjusted the seat to make it closer to the foot pads and the exercise suddenly became MUCH more difficult- too difficult. I did try it in true unilateral mode and both legs felt the same.

10)glute-ham raise

2x20xbw
10 L,R sideways

11)dorsiflexion

50x10# L,R

12)hip hitches

25 L,R

%%%%%%%%%%%%%%%%%%%%%%%%

That’s it and I’m exhausted.

75

The fixed range of motion on machines isn’t always YOUR optimal range and angle of motion. The only machines I use are cable machines, which adapt to your unique angles, torque and force.

There is no such thing as a perfectly symmetrical human being. People are either (predominately) right-handed or left handed. Not many truly ambidextrous people in the world. There must be a reason for this, I just don’t know. I think your goal of symmetry is unachieveable, and you would be better served by concentrating on correcting gross imbalances that caused injuries in the past.

Correcting imbalances does not mean you will be equally strong with identical ROM on each side of your body. Correcting imbalances is done to bring up the weak spots so there is not as much disparity between bilateral function.

Nobody’s right side moves exactly like their left side. This is a fact of life. The trick is to learn adaptation of form and function with significant alignment to avoid injury.

Even if we were perfectly symmetrical, the aches and pain will still come as a result of wear and tear and repetitive use of our bodies.

76

[quote]atypical1 wrote:
Hi there, I see what your concern was now and your question regarding machines makes a lot more sense given the context.

It’s really easy to get overwhelmed with all of the rehab/mobility advice that can be found. I think the key is to find one approach that you belive in and do that daily. If not several times a day. Since I’ve gotten a desk job I’ve found that my hips are really tight and this tightness causes my pelvis to be higher on the right side and cause me real back problems unless I stretch constantly. I just picked a set of movements that I knew I could commit to and that’s what I do daily.

If I were in your shoes I would stick to DBs and BBs but I would have a really solid warm up plan and a really solid after training mobility session. In fact I might spend a month just doing that work alone and not even touch a weight.

But, I’m just an amateur trainee not a Dr so definitely take that advice in context.

james[/quote]

Sticking to a routine is about as important as the routine in rehab.

77

[quote]Yo Momma wrote:
The fixed range of motion on machines isn’t always YOUR optimal range and angle of motion. The only machines I use are cable machines, which adapt to your unique angles, torque and force.

There is no such thing as a perfectly symmetrical human being. People are either (predominately) right-handed or left handed. Not many truly ambidextrous people in the world. There must be a reason for this, I just don’t know. I think your goal of symmetry is unachieveable, and you would be better served by concentrating on correcting gross imbalances that caused injuries in the past.

[/quote]

Hi YoMamma, thank you for you input, I really do appreciate it. Well yes, I am trying to correct the imbalances that caused the injury but I am still not sure what they are and for the hundreds (and hundreds) of dollars I have spent this year on physios, I still do not know. I know a couple of the things that I am doing wrong but of the muscluar imbalances I know nothing.

I haven’t given up hope on physios- I am still shopping apound but it has been over a year now, I have gained almost 20 pounds, I am falling into a depression and so I am now taking it into my own hands. And since I really don’t know what I am doing, I am trying to aim for perfect symmetry and balance in all my exercises because that is really all that I CAN do (because I know nothing else really- except to keep knees over toes etc). I know I will never achieve total symmetry but if I aim for that then hopefuly my gross imbalances will get corrected?

I am phenomenally frustrated with the physios I have seen- one says my right glute medius is weaker, the next says my left is weaker, one says it doesn’t matter and just sticks me with IMS needles for $300 and the rest just stress pelvis bridges.

[quote]Yo Momma wrote:

Correcting imbalances does not mean you will be equally strong with identical ROM on each side of your body. Correcting imbalances is done to bring up the weak spots so there is not as much disparity between bilateral function.

Nobody’s right side moves exactly like their left side. This is a fact of life. The trick is to learn adaptation of form and function with significant alignment to avoid injury.

[/quote]

ok, so I think I know what you mean- I had to read this quite a few times. well, what can I say, if you lived here I would hire you. as it is, I don’t know what my weak spots are - except for trans abs (apparently though I do relatively good in pilates).

I guess I will just keep shopping for a good pair of eyes and knowledge.

But thank you for explaining that, I understand now what you mean.

[quote]Yo Momma wrote:

Even if we were perfectly symmetrical, the aches and pain will still come as a result of wear and tear and repetitive use of our bodies. [/quote]

well, some yes. But don’t you think, we are born symmetrical (or close to it) and then over the years we loose symmetry and even our spines rotate- one arm internally rotates a little, the other externally rotates a little, etc. Well don’t you think that would hurt? The non bone (soft tissue) is getting all twisted- even the skin, but more importantly the fascia- the white tendoeous stuff.

So for example when someone gets illiotibial band “friction” sysndrome, that is because the leg is internally rotating, yet the torso must still stay sqaure to the front, so the whole illiotibial band is being twisted- ouch! And why does one leg internally rotate etc, that is all symmetry related. And also, nerves get stretched.

I don’t know, I am 90% better now but I spent the last year in quite a bit of pain and I gave this some thought- ofcourse I am not an expert but it seems like common sense that asymmetry will cause fasical and nerve stretching and repositioning and that will hurt, no?

78

[quote]Elaikases wrote:
Sticking to a routine is about as important as the routine in rehab.[/quote]

Thank you, yes, I am trying!

79

ok, my hamstrings felt wonderful today. Not stiff but they felt really really good.

I might as well list out the other set of exercises I have been doing- trying to do them regularily but really so far onky 3x per week. I got them off the internet- on aligning the pelvis. I think they are good even if they don’t work. They take 40 minutes to do. I will post the source when I find it. I have modified it slightly- most are done supine- well I lay on a row of 4 yoga foam blocks while doing them to open up my chest at the same time. I also add arms movements similar to the YTWL’s while doing these. Also, what are called overhead presses (reach arms over head and press hands into the floor)

ok here is where I got them:
http://blog.myoforce.net/articles/addressing-pelvic-rotation-2.html

I will call this series Pelvic Alignment. The people who wrote the article recommend doing these every time before working out because you want to work out with an aligned pelvis otherwise you are just adding muscle to the bad position. I have just been to a new physio this week who clains the same thing but suggests different exercises (they take only a minute and I do them too) But that physio also said you want to align the pelvis before working out.

Thing is it takes 40 minues and well, gee, I do work for a living and do have a life and I love to workout but doing this each time is such a chore. Anyway, I am trying to do this once a day. These exercises are also quite similar to the egoscue exercises I have seen.

%%%%%%%%%%%%%%%%%%%%%%%
PELVIC ALIGNMNET SERIES

1)supine with knees flexed and feet on floor
Theraband external rotation
3sets x120 at 70% max effort

2)supine with knees flexed and feet on floor
Squezing a ball between knees for internal rotation
3sets x20 at 70% max effort

3)supine with one leg on wall and the other crossed over
stretch external rotators 2 minutes each side

4)supine with knees flexed and feet on wall
rotate internally 2setsx15

5)supine with knees flexed and feet on wall
rotate externally 2setsx15

6)supine unilateral hamstring /hip flexor stretch hamstring leg against wall
with arm pullovers
3sets x 10 each side

7)supine v-sit against wall (adductor stretch)
2 minutes

8)prone with knees bent, ball between feet
squeeze ball for external rotator strenghtening
3 sets x 15

9)wall sit (thighs parallel to floor, back flat against wall) weight into heels
2 minutes

%%%%%%%%%%%%%%%%%%%%

also today I did some foot & ankle exercises. I still don`t have a solid routine on this but basically

1)theraband inversion 3x15
2)theraband eversion 3x 15
3)theraband dorsiflexion 1x50
4)supine eversion 25
5)supine plantar flexion 2x25
6)standing plantar flexion 3x40
7)one leg balances

I also did some more rdj’s and my right glute medius is still not right. KIt has been like this since march- when I first dscovered it,. It has improved I guess but not that much. Anyway, these rdj,s work the glute medius without getting the TFL involved.

80

I apologise if you already told us, but what was your injury and when was your surgery? There are many people on this forum who have rehabbed from injury, (some have had many surgeries for multiple injuries) that could be very helpful to you.