Aligning 50 Year Old Female

^ that is a sissone. Ofcpurse mine was nowhere near as nice, the angle between my legs would have been 90 degrees max.

[quote]Yo Momma wrote:
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.[/quote]

Hi Yomamma, it is a chronic type injury.

It began 3 years ago in ballet with a chronically stiff lateral and medial left ankle which I attributed to jumping in ballet. Also the occasional left lateral thigh numbness related to external rotation of that leg. I sort of ignored these things because they weren’t major.

Then in June 2010 I did a Sissone- (a sytle of ballet jump where you kick the front leg forward and the back leg backwards whilst in external rotation) and I felt something pull in my right groin but it didn’t hurt. Shortly thereafter I became very unstable on demipointe (tip toes) and the bottom of my left foot became very sore. I thought it was plantar fasciitis and dutifully stopped exercising and went to a podiatrist and got orthotics. The right groin continues to be ever so slightly painful sometimes- comes and goes- much less these days because I think my back has accomodated the injury (camoflauged it) but that is just my silly idea.

The rest is a horrible year of trying to figure out what is wrong.

In January this year I went to a new physiotherapist who prescribed pelvic bridges and that is when my Upper back “went out” and it has not been the same since-it is sore every day and feels asymmetric.

In March I tried to start exercising again and my left lateral thigh became very bad. That also coincided with the time I began to wear my new orthotics religously every day. It also coincided with seeing a new physiotherpsit who prescribed unweighted 1/2 squats in which it felt to me in order to keep my weight even over both feet I needed to twsit my torso a bit and she thought that was good.

The left lateral thigh pain was horrible and in April I felt the same pain in my torso- burning, stinging, like acid.

In may I got EMG studies that showed L4 denervation on the left side but that was all that was tested. The leg muscle/nerve connections are fine- the denervation showed up at the paraspinal level.

Gradually this summer I got better by sleeping with a facecloth under my left butt cheek and sitting that way as well.

As of right now, I occasionaly get stinging right at the bottom of the left lateral thigh but my mid back is always sore - under the armpits too- sometimes make me feel even a bit sick. ofcourse i have been to doctors who seem to think this is normal aging. Forget referally to orthopods, the is BC Canada and I won’t get that.

Depending on the day, I am still pronating like crazy on the left foot. I hold my thighs in abduction whenever standing around but really, my whole leg wants to internally rotate if I let it.

I went to a new physiotherpist and I kid you not, she prescribed pelvic floor exercises. I want to cry. I think physios think this is the solution to all our problems- pelvic floor? It certainly makes their job very easy. Anyway, like I said I’ve had it, and I have no more money for these people, really.

I am very worried about my back. All I can think of is to get strong. At menopause the ligaments lose strength and I guess maybe that is what is happening to my back, so my muscles will have to take over.

What the lateral thigh pain was/is is still up for debate. It could have been illiotibial band syndrome and not radiculopathy- no one knows.

Last week I went to a clinic that examined our pelvises in a group setting and apparently mine in inflared on one side and outlfared on the other. Which would explain the pronation and the left lateral thigh pain and internal rotaion. They gave us muscle energy technique exercises to help correct it (basically isometric hold in a piroformis stretch) but I don’t think this is going to work- it may, but not overnight.

So long story but you can see that asymmetry is at the root of my problems! In June 2010 I was happy as a pig, dacning 5x per week. Nov 2011 everthing has changed and my only hope, really, is strength training.

thanx

gosh sorry, that is such a long post, I apologize for that!

[quote]Reconstruction wrote:
gosh sorry, that is such a long post, I apologize for that![/quote]

Not a problem, that provided all the information people need to understand. A little too much is better than not enough.

Though I honestly can say I haven’t the slightest idea of what to suggest as a solution, other than to note that the worst part of rehab, other than the fact you have to stick, regularly, to a routine, is just how much time it steals from everything else.

ok, so I am going to do unilateral leg exercises- I have really though about what everyone said and tonite I tried a bunch and wow- I am so glad I did them, you are right, they are the ticket!!!

THANK YOU THANK YOU TO ALL THE PEOPLE WHO STRESSED THESE UNILATERAL FREE LEG EXERCISES!!

I got the exercises from:
-Leg Supplements

I cycled through the series twice instead of doing 2 sets in a row, I will have to see what the best way is.

2 sets of 10 each:

Romanian Deadlift (amazing!)
Dynamic Lunge Front
Dynamic Lunge Side
Dynamic Lunge Crossover (going to drop this and add reverse lunge instead)
Bulgarian Squat (4 yoga foam blocks for back leg) (amazing!)
Box Pistol (piano bench and 2 yoga foam blocks)

Step-Ups Front (dropping this)
Step-Ups Side (onto chair) (dropping this)

%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%
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I am still going to keep the machine exercises twice a week for 6 weeks, but everyone is so right, these free unilaterals are so much better.

especially the ROMANIAN DEADLIFT (one leg no weight) The trick for me is to keep my hips square and especially on the right supporting leg it was very difficult to do with square hips (easy if I twist) AND what was working overtime was my glut medius- I could feel it, so it is all a part of the pattern. My left glut medius also felt it but not as much. Also, to make sure I kept my hips square I held a light bar behind my back, resting on my butt. Curiously, it was virtually impossible for me to hold the bar symmetrically with both arms- I felt discombobulated, so it will be very good practice for that too. This RDL is going to be the exercise that will help me the most, I know it.

The second hardest exercise- well in a way the hardest, was the BULGARIAN SPLIT SQUAT. In fact, I held onto a chair with one hand while doing it. I am going to realy love this one because it was a stupendous hip flexor stretch at the same time.

I also did step ups but really I feel I could do these till the sun goes down and there is no sure fire way for me to make sure I am not twisting, which I am sure I am, so I think I won’t bother with these.

I also did front and side lunges, which I will keep- they were not so hard but ofcourse I am doing them without weights. I tried the crossovers on the diagonal but am unsure of what to do with the rear foot- it I pivot it it is just like a front lunge so I won’t bother with these for now, I have enough other stuff.

I also did the pistol box squats at the height of a piano bench plus 2 fam yoga blocks. At that height I found them pretty easy.

also I read at The Pro-Maker An Interview with Joe DeFranco - Official Website of Joe DeFranco & DeFranco’s Gym!

This are just my form notes from the article:
"…

Lunge front:


…take an exaggerated step forward,landing on your heel. This is an important point because when you land on your toes it’s more difficult to balance. lower your opposite leg until your knee is very close to (or gently) touches the floor. drive back off the heel to the starting position

Dynamic Lunge Side:


force yourself to land and place your weight on your heel and keep your chest up throughout.(the picture shows about 30-45 degrees from verticle) Let your hips sink back and down, and then drive off your heel to the starting position.

Bulgarian Squat:


Place your weight on one heel, and with the opposite leg, reach back and place the top of your toes on the edge of the bench.Once you’re locked in, “screw” your heel into the ground and elevate the rib cage. Lower your body down to a point where your opposite knee is very close to or lightly touches the ground, then drive up through the heel to the starting position. (photo shows rear leg at 90 degrees to thigh)
"

Step-ups (from Neanderthal No More - Part 1 - T Nation Content - COMMUNITY - T NATION


Keep the chest high, head up, and scapulae retracted throughout the movement.

â?¢ Position your foot so that the heel is on the step or bench, and the back leg is on the floor with the toes dorsiflexed (pulled up, like an elf shoe). Positioning your trailing leg toes like this will prevent you from pushing off with the back leg.

â?¢ Drive the heel of the lead leg into the bench as you would with initiating the deadlift, and forcefully contract the hamstrings and glutes to pull yourself up onto the bench. Don’t worry about going out of your way to consciously fire the quads; they’ll come along for the ride, we promise!

â?¢ As you reach maximum height, squeeze the glutes. Step back with the trailing leg and repeat for reps. Don’t alternate legs; do all your reps on one leg, rest, and then move on to the other side.

[quote]Elaikases wrote:

[quote]Reconstruction wrote:
gosh sorry, that is such a long post, I apologize for that![/quote]

Not a problem, that provided all the information people need to understand. A little too much is better than not enough.

Though I honestly can say I haven’t the slightest idea of what to suggest as a solution, other than to note that the worst part of rehab, other than the fact you have to stick, regularly, to a routine, is just how much time it steals from everything else.

[/quote]

Hi Elaikases- I didn’t see your post. Thank you. Well I am going to keep up with the free weights for 6 weeks at least but I am also going to do these new unilateral leg exercises.

You are so right about rehab- I have learnt many things from this experience because really this is the first time I have ever been injured.

I am surpized so many weight lifters get injured? I was hoping lifting weights would protect me from injury- that is my primary goal. Although already, I noticed how I pushed myself too hard in some of the exercises, if must be easy to blow a gasket.

thanx again!

O-M-G,

my butt is killing me.

last night I did :
2 sets of 10 each:

Romanian Deadlift (amazing!)
Dynamic Lunge Front
Dynamic Lunge Side
Dynamic Lunge Crossover (going to drop this and add reverse lunge instead)
Bulgarian Squat (4 yoga foam blocks for back leg) (amazing!)
Box Pistol (piano bench and 2 yoga foam blocks)

Step-Ups Front (onto chair)
Step-Ups Side (onto chair)

I don’t know which one did it but wowser. I was going to do weights again today but not in this condition!

Thursday: cardio & yoga

Friday: exercise class

Saturday: dance and weights.

Weights


Warmup****************

2 sets of:

10 Lunge Front R,L
10 Lunge Side R,L
20 RDL R,L (broken into groups)
10 Bulgarian Squats R,L
10 Regular Box squats
10 Step-Ups Front R,L
10 Step-ups Side, R,L

major problem is keeping hips square on RDL- major struggle with that.
Pistol squats were just not low enough to do today

Activation******************

25 side-lying hip abductions R,L
25 glute bridges with 5sec iso hold
2x12 clams with theraband R,L
20 standing cable hip hyperextensions @ #10 R,L
70 dorsiflexions @ 10# R,L

Stretching****************

Long @ 2mins hip flexors R,L
calves R,L

Machines********************

1)Hamstring Curls


10 bilateral x #60
3 unilateral x #50
8 unilateral x #40
8 bilateral x #80

2)Quad Leg Extensions


10 bilateral x #50
3 unilateral x #30
7 unilateral x #25
8 bilateral x #60

3)pendulum quadruped hip extension


10 unilateral L,R x #30
10 unilateral L,R x #40
10 unilateral L,R x #50

I have to make sure I push with heel to activate glute, otherwise quads start to burn

4)seated hip abduction


10 bilateral x #60
10 bilateral x #60
10 bilateral x #70

5)seated rows


10 bilateral x #60
10 unilateral L,R x #25
10 bilateral x #40

6)seated posterior fly’s


10 x 25# bilateral (split)
10 x 25# unilateral L,R
10 x 25# unilateral L,R

7)glute-ham raise


2x20xBW

8)Leg Press


#45 each leg-2x20 Bilateral (split)

9)Serratus Anterior


steel bar.

Saturday Nov 5- big weight day as per above
Sunday Nov 6- nil
Monday- exercise class (inc static lunges), dance class, core
Tuesday- pelvic equalization/shoulder mobilizations
Wednesday- core, many uni rdl’s
Thursday-pelvic equalization/shoulder mobilizations, many uni rdl’s
Friday Nov 11- pelvic equalization/shoulder mobilizations
exercise class

Weights


Warmup****************

many, many single leg rdls

and 2 sets of:

20 Lunge back R,L alt
10 Bulgarian Squats R,L
10 very high pistol squats R,L (maybe a 1 foot dip)
I forgot the Step-Ups

I have been doing single leg RDL’s all week- unweighted ofcourse. Working on doing them with hips square. I think this may be my problem- I think I have been opening the hip (rotating the lumbar spine) instead of externally rotating the leg and this is what has caused my problems. Keeping the hips square on the rdl’s requires that I really hold external rotation of the femur and it is very difficult. I really like these rdl’s. I think I have done about 300 in all this week- never more than 10 at a time, oftentimes only 5.

The pistol squats are also not easy on my right supporting leg- it is a bit harder to keep my knee from rolling in.

It was my adductors and quads that felt it all this week- butt was no longer sore.

Activation******************

25 side-lying hip abductions R,L
25 glute bridges with 5sec iso hold
25 clams with theraband with 5sec iso hold R,L
1x10x#15, 1x10x#20, 1x10x#25 standing cable hip extensions R,L
50 dorsiflexions @ 10# R,L

Stretching****************

calves R,L
I didn’t do my hf’s- I should have

Machines********************

1)seated hip abduction


3 x 10 bilateral x #60

I’m surprized I am not getting stronger on this machine- 60# was really the limit. It could be all the activation etc is tiring me out. Both legs felt more equal today though, so happy about that.

2)pendulum quadruped bent knee hip extension


2x 10 unilateral L,R x #50
1x 10 unilateral L,R x #60
10 unilateral L,R x #50

So, what is killing me on this machine is not my butt but my quads.I think it is because I am extending the thigh back into a hip flexer stretch, and the leg is loaded. Maybe the same as a held Bulargian split squat. It’s frustrating. I am going to ask here about this but I think it is because the quads are being stretched. I remember back when I started doing bridges, my quads would burn- they don’t anymore.

also I made sure to press with my heel, But also I tried pressing more with my forefoot and in both cases my quads really burned.

3)Hamstring Curls


10 bilateral x #60
2sets x10 unilateral x #40 L,R
1set x 10 unilateral x #45

It’s nice to see my hamstrings getting stronger

4)Quad Leg Extensions


10 bilateral x #50
5 unilateral x #30
7 unilateral x #30
4 unilateral x #30

It must be all the lunges- my quads were about to rip off.

5)seated rows


10 bilateral x #60
2x 10 unilateral L,R x #20

not getting stronger on this but I love how it makes my back feel afterwards.

6)seated posterior fly’s


10 x 25# bilateral (split)
10 x 25# unilateral L,R
8 x 40# unilateral L,R

I am really trying to focus more on the rhomboids with this but I feel it everywhere.

7)glute-ham raise


2x20xBW

I also did something called the wave- I don’t want to post the video here but here is the link
arg I can’t find it. It is a video by Diesal called “the wave” for segmental spinal extension. Here- I found it. I did it, it is much harder. Normally I do this machine with just my butt and hams but my lower back does get it a bit even though I try to tuck. On this exercise- the wave, very hard, I only did 8 . I am not sure I will keep doing this.

8)Lat Pulldown
1x10x60
2x10x70#

I am most proud of doing this one- I hate it but it is good for me.

9)Leg Press


#45 each leg-2x40 Bilateral (split)

so I made 2 discoveries on this today. One is I understand why many people think this machine is dangerous- because of the way you sit on the machine, the tendency is to flex the lower back- I can sit in a proper squat position (arching lower back) but it is easy to forget to do this. The other discovery is that if I press the weight while seated in the incorrect position with lower back flexed, it is an amazing lower back stretch! So ofcourse I kept the weight low but I straightened my legs and grabbed onto the handles for some extra pull, and OMG it was a wonderful stretch.

10)Facepulls


3x30#

11)Overhead cable thing
I got this exercise from either here or from somewhere- you lay on your back in front of a cable machine and pull the cable from the overhead position down to your waist.
3x30#
I felt thing mostly at the front of my armpits so I am not sure I will keep doing it- I did not feel it in my lats but it was also a very good lat stretch while in the overhead position.

so that’s it.

overall I think the single leg RDL’s will end up helping me the most, followed by pistol squats and Bulgarian split squats. I also read somewhere to hold the Bulgarain split position for 2 minutes and that would really stretch out the quads- because they would be stretched under load. I really need that. It is very obvious to me now that my quads are short and weak. I always thought they were strong but I guess not.

I am up to 2 minutes for the wall sit hold- my quads are on fire by 2 minutes. I think when 2 minutes becomes easy, that is when I can say my quads are strong enough for everyday purposes.

I really like the videos by Nick Tumminello. He has a really good one on replacing YWTL’s with LYTP’s. I thought much of what he said was really bang on:

For me, I have really noticed that my shoulders have 2 separate components to their rotation- the “rotation” of the shoulder girdle including clavicle and then the standard rotation of the humerus in the socket. So on my right, the girdle is rotated forward so the humerus is rotated externally. I always felt this was the case. The opposite is going on on my left- the girdle is rotated back so my humerus is rotated internally. This is why when I try to do overhead activities with both arms overhead at the same time it is very difficult.

He also showed a way of doing the LYTP’s exercises using a phyio ball to take out the extension in the lumbar and lower thoracic spine. I had actually dropped these exercises because it was casuing me to extend my lower thoracic- say from t12-t6 too much. I can control the lumbar by tucking my tail but these exercises were just extending my lower thoracic too much. Anyway, with the physio ball gripping action, it really changes everything.

one other finding this week- doing a glute bridge with shoulders on a physio ball, feet shoulder width apart but knees together- OMG so difficult on the butt!

ok, I also want to start keeping notes in here because for the life of me I cannot find where holding Bulgarian squats for 2 minutes was recommended.

Anyway, another thing I read this week- which is me- is how the degree of femur internal and external rotation differs on each leg- apparently this is somewhat normal etc. There seems to be a whole arguement surrounding the asymmetry business- no one is claiming we should be symmetrical but many do claim that taming the asymmetries somewhat will prevent injuries and when the asymmetries run wild is when chronic injuries happen. I believe this is what happened to me.

Then there is the other camp that seems to claim that pain is “electrical” and they argue that gross asymmetry should not cause pain because there are millions of deformed people out there who are not in any pain whatsoever. That is actually what my latest physio believes. The first camp (the biomechanical camp that believes in limiting asymmetries) says this “electrical” camp is just saying that because they don’t know how to solve the biomechanical issues. That is my very loose understanding of it all and I know I am in the biomechanical camp and it made me a little sick when my physio giggled that pain is electrical- ya, well, lol, I won’t comment on that.

Anyway, what does worry me though is how to know if an asymmetry is fixable or not. So take hip mobilizations- mobilizing hip internal and external rotation. I found this very interesting article this week:

so when I do go back to a physio- that is going to be my number one question: what should I do about the differing degrees of internal/external rotation. For now, I am just going to focus on the single leg rdls with hips nice and square.


and then completely unrelated this video from Nick Tumminello-

I think this is really interesting video.

Reminds me of a story about Charles Poliquin. If an ectomorphic hard-gainer guy approached him, he would refuse to train him with weights and tell him to enroll in a yoga class.

[quote]cavalier wrote:
Reminds me of a story about Charles Poliquin. If an ectomorphic hard-gainer guy approached him, he would refuse to train him with weights and tell him to enroll in a yoga class.[/quote]
haha, that would be wise! gee, I am still not getting email notifications of response, I will have to fix that. Thanx for dropping by Cavalier :slight_smile:

Saturday Nov 13: a very difficult exercise class with lots of lunges. I really thought I had overdone it. I did not expect to do yet more lunges in a class and was still feeling it from Friday’s workout. I am surprized that teachers in exercise classes never mention to keep the weight on the heels in order to work the back of the leg more- I learnt that here.

Sunday Nov 14: I was really pretty good today, considering. My knees are a little stiff because there was a fair amount of jumping yesterday- I tried to hold back but I still did jump. I love to jump but I would like to maintain my ability to keep doing it so that means limiting it. I don’t think I have knee “problems” or arthritis- just, they do get stiff the day after too many jumps. Plus, I have gained weight and so I don’t want to jump. I think jumping is like eating ice cream- really wonderful in small amounts but not good done too often. I also love to skip rope, I consider that jumping as well. maybe I do have knee problems… oh well, I’m not going to think about that. So as much as I would like to skip rope every day, I won’t- once a week, tops. And spend more time on the boring elliptical.

So I didn’t workout today, mostly just because I was too busy but also I want me knees to recover.Also, I have a bruise on my left medial calf- this is an ongoing spot that bruises when I jump too much- yet another “issue” I need to solve. It’s the first time it has bruised in over a year!

I will probably do core tomorrow evening.

My legs,- well my thighs, are just about completely recovered and my butt feels nothing so I am definitely getting more used to the weight routines. I could probably repeat it again tomorrow (the leg and back) but I don’t know. I am also going to start bent over dumbell rows- keeping my back perfectly still. I guess I am gaining confidence. Also I have a lot LOT less pain now- it is obviosuly the exercising that is helping.

want to start this anti-rotation training- he shows how to do the dumbell rows properly:

Looks like tons of info in this log. Unfortunately, hard for me to concentrate on things at the moment until I get a new job, will be coming back to pick up stuff I’ve missed.

[quote]cavalier wrote:
Looks like tons of info in this log. Unfortunately, hard for me to concentrate on things at the moment until I get a new job, will be coming back to pick up stuff I’ve missed.[/quote]

no worries at all Cavalier! I know what job hunting is like- I am in the middle of one right now. Personally, I find exercise and this forum a great escape/reward!

Monday: Cardio dance/pilates

went to physio today.

What kind of work are you looking for? I do IT stuff.

[quote]cavalier wrote:
What kind of work are you looking for? I do IT stuff.[/quote]

HI Cavalier, I can PM you about that.

Tuesday Nov 15:


Zumba. I shouldn’t have done this class- I didn’t like it and there was a lot of mindless jumping.

Wednesday Nov 16:


nothing. I had planned to do weights but I guess I felt overwhelmed. I have decided that doing both legs and back on the same day is too much especially as I now want to add more back exercises like bent-over dumb bell row. The exercises I want to add are technically anti-rotation exercises but I think they will work the back the most.

I stretched for at least an hour last night so I can do legs today.

wow I have been busy

Thursday Nov 17- yoga
Friday Nov 18- nil except walking for about an hour
Saturday Nov 19- nil except walking for about an hour

Sunday Nov 20:!

30 minutes elliptical
4 sets of 10 unilateral RDL’s
1 set of static lunges
25 hip Thrusts (2 feet off floor)
25 pelvic bridges with feet on a Rebock step
20 single-leg pelvic bridges each side

1 set x 10 reps x 60# bilateral hamstring curls
1 set x 5 reps x 40# unilateral hamstring curls
1 set x 5 reps x 30# unilateral hamstring curls

the place was closing so that is all I did.

Observations:

1********
The hip thrusts did not seem any more difficult than regular pelvic bridges and not as difficult as pelvic bridges done with the feet higher than the shoulders. The hip thrusts did however feel like they were stressing my lower back a bit so I will have to look at these more closely. That Bret Contreras really seems to think hip thrusts are great and I do trust what he says.

2*********
I found the single leg bridges more challenging but definitely doable. I did find that they seemed to be working my hamstring more than my butt. Also I was not pushing up as high as with regular bridges- that is just lack of strength and I hope that will improve

3
so after my first unilateral set of hamstring curls I suddenly got the idea- why now lower the weight so it doesn’t hurt so much. Maybe subconciously I don’t want to do these because they hurt! (duh!) So ya, I am going to add weight more slowly from now on. I am also miffed that I was not stronger on this machine as my legs were completely recovered. The last time I did weights on a regular basis was about 5 years ago and I remember getting stronger a lot faster. Maybe this is a post menopause thing but I am just surprized. The first set of 10 bilateral were very easy though. For the unilaterals my right was way weaker or felt it more than my left.

4**********************
I am still struggling with the single leg RDL’s and have not been practicing. It is because I am trying to keep my hips square. If I open my hips they are much easier.

Here is a video of what I mean- I am not opening my hip like she iS doing but this video illustrates the difference between being open and square that I am talking about. I want to be able to do these very well. At that point I will consider my strenght and balance acceptable for everyday purposes.

I am happy to see her leg wobbling- I was getting worried tonite at the gym that my own wobbling was age related but it is not!

ok great, another workout done!

first I did cardio dance which was a huge workout.

I did some unilateral rdl’s before class.

Then I did :

**25 glute bridges with 5 sec iso hold on top, feet elevated 12 inches
**25 unilateral glute bridges with 5 sec iso hold on top
**about 20 bent over rows with 10 pound dumb bells
**many many unilateral farmer’s walks with a kettleball that weighed about #20
**3 sets bilateral chest supported seated row, 10 reps eac @ #40
**2 sets bilateral chest supported posterior flys at #25. This machine allow independent arms
**2 sets of 10 reps at #60 lat pulldown excellent form
**2 sets of 10 reps at #40 rope pulldowns
**2 sets of 10 reps at #30 rope facepulls
**2 sets of 20 reps body weight glute-ham raises.

so that’s it. I didn’t really have the time or inclination to do more.

findings:

1
I should really do the glute bridges sideon with a mirror- otherwsie I don’t think I will go up all the way- it is easier if I aim for the straight line visually
2**
wow, those unilateral farmer’s walks really worked my left abs more than my right. That is so interesting because I know my spine is rotating to the right and it is what is called caonvex left so it does make sense that the left abs are weaker. Just so interesting that I never notice it when doing abs. at the same time, I then went over to the wall and did some side bends with the kettleball and I felt no difference, so maybe it is something about how I am walking- perhaps I am twisting.