This is like the seated piriformis stretch in the Limber 11. The pigeon stretch in yoga is brutal (the girl with the arched back).
I’m going to the Stretch & Roll class at the Y tomorrow. It’s a half hour of foam rolling and a little bit of stretching. My chiro went to work on my adductor and shoulder today. The adductor stuff hurt. I was gritting my teeth during parts of it.
I have no idea. I guess I just neglected my adductors for awhile. I’ve done some adduction work since my surgery but I never really stretched them out or did any foam rolling in that area. We don’t roll the adductors in the foam rolling class; I guess it’s just not as common as the IT band.
On the plus side, my chiro said it didn’t feel as tight as last week so maybe I’m making some progress.
The day after those sled drags my legs are kinda stiff, but I’m really feeling it in my traps. Specifically my mid traps, which is a new sensation. I guess from trying to keep back straight on the backwards drags.
Thankyou @Frank_C@FlatsFarmer! Also, i was having some shoulder pain in my left shoulder and something in my chest/delt felt super tight. I found some chest stretches from athleanx (pec minor/major) and the pain instantly disappeared. I have never stretched that before so it will definitely be in my toolbox.
Pain or no pain, we all need to work on our shoulder mobility and strength.
My wife was talking to her sister last night and she has all sorts of pain and problems in her body. She recently had shoulder surgery. She does absolutely zero exercise and works at a bank. She doesn’t understand that the body needs to be used to stay healthy.
She’s skinny-fat, frail, and weak. She doesn’t get it. She also talks in a condescending manner to my wife about her running. She thinks exercise is bad for you. It’s astounding how ignorant she is.
Exercise is good. Using your body is good. Physical activity made into sport often over uses some motions and muscles and under uses others.
The more focused and repetitive your sport, the more overuse/underuse problems you get. This makes everything besides your competition exercises (your general physical preparedness) more and more important.
I agree! life is alot better if your mobile. Since I’ve started doing some hip mobility and stretching a couple of times a day my movement has improved and i even started to sleep better. Now im learning/Fixing my rounded shoulders and upper body posture. Honestly @FlatsFarmer saved my lifting career from the information he’s posted. I didnt realise how bad my body is but years of video games+ some dumb stuff in the gym previously, led to crappy hips and shoulders.
I did band triceps extensions and it helped my tricep and elbow. I did band uppercuts and it helped my shoulder and I guess bicep tendonitis. I did band circles for shoulders. Band leg curls for hamstring/adductors.
Stan Efferding said to do high rep band legs presses for quad tendinitis (or is it tendonitis?), but I didn’t really listen. If bad shoulder posture makes the bicep do extra, then get inflamed and shortened, is bad hip posture making my quad tendon shortened and tight (tendonitis) and then that tight quad is continuously pulling me into bad tilt. Like first the quad inflammation was a symptom of bad pelvis, then quad tightness is locking that shit in. Now it’s morphed from a symptom to like, part of the cause?
Theoretically I should be able to lay on my back, get my hip ball and socket lined up, and straighten or extend or press my leg out straight, into a band for resistance. 100-150-200 “reps” twice a week seemed to work for every other tendonitis like issue. This should be more Regressed than the leg press, laying on the ground there should be less hip flexion and it should be easier to keep lower back neutral.
We got busy and missed the gym for a day or two and then just skipped Friday and Saturday. 5 days off is a deload, that’s real convenient.
Saturday night (last night) I played on the lacrosse ball upper back style for awhile then did 2 x50 laying leg pushes into a mini band.
This morning
Stretch with wrist in band
Band uppercut
Band Arm Rotations in and out
Band Tricep pushdowns
My yard has been taking Hell this week. Heavy rain overwhelmed my neighbors drainage culvert, flooded the street and washed out one of the gravel driveways. From there it swept into the duck pond. That shit looked like a good place to fish for trout. Then my neighbors pigs came around an rooted up my grass and compost pile with their damned pig-snouts. Fat fucks.