First of all let me say i'm pretty frustrated at this point.
I am an 18 year old kid fascinated by strength training, martial arts and bodybuilding.
But i have come into issues that had me stop weightlifting after only 4 months as beginner.
I have this hyper-lordosis, shoulders slouched, hips imbalanced and middle/upper back tightness/pain between my shoulderblades, and more, basicly i have 'shitty posture''
i also have this annoying and sometimes really painful pain in my big toe when stepping that kind of radiates to my foot, sometimes the pain isn't there but after good boxing or running workout it hurts for the rest of the day. I had been doing squats and deadlifts only to come to the conclusions that my lordosis, back/shoulders posture just aren't right for it, doing more harm than good.
I quit lifting months ago to prevent further serious injury and at the moment only do martial arts (boxing, some grappling sometimes).
I looked ROLFING and it seems this is 'the' best thing for me. So i go to rolfing every 1-2 weeks. I already had three sessions done. Great, i feel more stability, my legs are straighter, more flexible, and my hyperlordosis is better, although not completely gone.
I hope that at the end of the 10 sessions i will have no more issues and that i will have 'great posture'. There is still a lot of work to be done, and i hope the upcoming sessions will deal with all of the issues.
(Part 4 and 5 are the actual workouts)
I showed the Neanderthaler No More article to my rolfer and asked his opinion on it.
He says it's interesting and there are good things on it, but he says he doesn't like the fact that it's 'one fits all' since he says people's body differ and some people may need custom exercises for their body type.
So i thought im going to do the program in combination with Rolfing, to boost up results and even better posture, untill i tried the First day program. I'm pretty confused.
First of all, i don't get the tempo notes, for example tempo 1011, tempo 1010, tempo 20X0
I did the suspine bridge exercise, and my lower back hurts a lil bit after doing them for a while, My back seriously tightens up after those. And yes i squuezed my butt and abs, still my lower back hurt in the upward position.
The Snatch grip deadlifts were OK, although i didnt have any idea howmuch weight to perform them, i felt it in my hamstrings a lil bit, but not really at all in my upper back as it says.
Then the Barbell Step Ups, Oh my god, this is when i really got frustrated and pissed off leaving the gym with a failure, seeing i had an even way bigger curve in my lordosis!
First of all i get this achy/stiff/stuck feeling in my middle/upperback, between my shoulderblades on my spine. I have a lil bit stuck vertebrae. But ok...
Then the stepping up, the description says you shouldn't push off with the rear leg, but i cant do it without initiating a little push up.
Also it felt so awkward, i was off balance since i had to use all my force and my legs weren't straight through the exercise.
I felt it very good in my hamstrings, but not too much in my butt.
At this point it was really hot in the gym (its summer and their airco sucks), frustrated with my shitty posture, and dissapointed that i couldn't even do half of the workout of the first day properly, i didn't even finished the workout and left with an even worst posture (temporaly) after stretching!
But i must say my hamstrings were sore as never before for the next 3 days after it, though my glutes slightly but not much.
Should i just stick to the rolfing and wait for the total results after the 10th session? And then just start regular strength training with proper from ( e.g. 5X5 StrongLifts).
Because i have the feeling this program is making things worse, i mean how can I do the exercises properly if my body isn't lined up correctly and the form is shitty.
Sorry for the unstructured use of English, i did my best to explain how i feel.
If anyone wants to help me out, help is greatly appreciated!