Hey all,
I haven’t been on this forum in a while. Last time I was I posted a thread about my messed up posture. Thinking I would have time and resources to fix it, I used my advice. Only now, have I found a normal job (union) that I don’t come home from feeling 10 years older than I am. I was a line cook since the winter. Finally, moved up to a more calm sous chef position. All that aside, thank you all for helping me with the other thread. I am currently using the book Assess and Correct and doing the exercises.
Here is what the other thread did not show so much:
I was misled into thinking that my scapula was winging. However, apparently, it is abducted and there is an anterior tilt. To prove this to myself, I checked my serratus anterior strength. The muscles on both sides are equally strong. However, my levator scapulae (the culprit for anterior tilt) is so tight on my left side when my wife’s small fingers massaged me I almost passed out. The right side is tight but much easier to take. I’ve also heard that the pec minor gets involved too. I’ve been looking for a pec minor stretch and either i’m doing it wrong or not finding a good one. I just can’t seem to feel any stretch.
Here is my routine almost everyday:
- T-Spine Extensions on Foam Roller
- Foam Roll - Lats and stretch right after
- Tennis Ball - Levator Scapulae
- Stretch Levator Scapulae
- No Money Drill - 3x15 (2 second hold)
- Scapular Wall Slides - 3x15 (2 Second hold)
- Standing Chin Tuck - 2x15 (2 second hold)
- Some kind of cable rows…not sure whether to do a higher one or to the stomach
- Foam Roll - Quads
- Quad Stretch
- Hip Flexor Stretch
- Foam Roll - IT Band/Abductors
- Stretch IT Band/Abductors
- Foam Roll - Adductors
- Stretch - Adductors (static and dynamic)
- Rollover into V-Sits
- Foam Roll Peroneals/Calfs
- Rocking Calf stretch
- Lying Hip Abduction
- Glute Bridge
- Squat to stand
- Single Leg RDL
- Dead Bug Lvl 1
So, yeah this is it.
Thanks,
BFP