Hi guys, i'll describe my current situation below.
What i am looking for, is advice and or tips.. i know a lot of my problems are pretty common and i am sure lots of you have succesfully rehabilitated these problems, so any anecdotal advice or tips are appreciated. One exercise or tip that i still dont know about might change a lot for me, so i give it a shot with this topic.
I have been lifting 2-3 a week for around 1,5 years without actually getting stronger.(before that period i obv got stronger) I am basically fighting a losing battle every time i lift my injuries get worse. Therefore i decided to put all lifting on hold untill my issues are worked out.
I injured my lowerback deadlifting like a year ago and have re injured it 2 times ever since. Every time i started back again with the bar and really slowely tried to buld up from the bottom, but every time there came a point where i reinjured myself.
I have crazy tension in my muscles that is really hard to get rid off, often after a nighs rest some muscles are even more cramped up than before and i feel this also opposes my recovery in general. I guess i have bad motor control in my movements and a lot of tight muscles that mess with my movement and i seem to have problems activating certain muscles.
My problems are:
- Lower back is always stiff and tensed (pain), sometimes gets worse during the night.
- Irritated hip flexors
- Weak abs
- Irritated obliques
- Always tight calves and shins.
- Knee pain
- Problems activating glutes
- Scapular Dyskinesis ( Weak lower trap, weak serratus)
- Shoulder pain
- Almost no control over my toes.
- Lower arms always tensed on the edge of tennis elbow all the time.(pain)
- Short, tight hamstrings.
Since i decided to stop lifting, my 2 main goals are to get a strong core and to get my shoulders healthy (get rid of the scapular dyskinesis).
So i planned on doing certain exercises twice a day.
This is already proven to be impossible, since i cant seem to recover from these girly exercises enough to do them even once a day, doing 20-30 reps for 5 sets of glutebridges for like 3 days in a row have my glutes all overworked, tight and burning and ready to cramp. So now i am doing my exercises every other day and sometimes even with 2 days in between.
I weigh 160 pounds and i eat 130 grams of protein everyday. I eat around maintenance, maybe a little under.(could this be a factor even with these no weight exercises? I am at a lowely beginner level with these things.)
The exercises i am trying to do as much as possible, preferably daily :
- Glute bridges
- Push up plus ( only started yesterday)
- Face pulls
- Side bends ( low weight)
- Jefferson curls (no weight yet)
- L sits
- lying scapular retractions.
- Shoulder dislocations
- Just added scaption today (edit)
I also do a lot of foam rolling, la crosse ball rolling and stretching.