If someone has hurt their shoulder joint, and they've been told to lay off the weights for at least 5 friggin' weeks, meaning this someone cannot train back nor chest: what exercises should be done until the shoulder heals?
Note that deadlifts are out of the question too, as are dips.
And by the way, this someone is starting to go a bit crazy at the gym from only training squats, calfs and forearms; oh, and biceps/triceps (on the stupid machines the ladies with makeup use).
Did I mention it's only the first week of shoulder layoff???
I have a question about neutral spine. How the hell do I find it, and what exactly does it look like? I remember your and EC NNM and GHBIG articles, but the only pics i remember in them are poor postures- usually lordosis. I am doing good w/ rehab thanks to all you guys, and I want to make sure I am doing all things correctly.
Some details- -I tend to have anterior pelvic tilt in my hips when I stand. This makes me doubt if I am ever really in neutral spine. this makes me nervous of lumbar extension or hyperextension when doing other things -When I go into full depth squats I tend to go into lumbar flexion -when i consciencely stick my butt to the rear and 'sit back' into a squat motion, I feel as if my pelvis is again going into anterior tilt and/or lumbar extension/hyperextension.
I just have no dern idea how to tell if I am indeed losing my lumbar stability in the movements and going into flexion/extension or if I am indeed learning the desired new motor patterns and they just feel funky...
I asked my man Dr. Ryan about this last week. I have a few biomechanics books and the pictoral representations all disagree. The description is constant- positioning the spinal components (vertebrae and discs) as such that the load is distributed evenly through the spine. How the helsinky do i put that into practice, though? Any thoughts you have on the topic would be so greatly appreciated. Thanks a million.
You'll get opinions on both sides here, but I feel they are very important for anyone who strength trains; this isn't even so much for performing the movements, but for staying healthy.
Some will say that you only need enough flexibility to perform the lifts, but I would argue that unless you are stretching frequently and doing everything possible to keep your joints healthy, you will pay the price down the line.
"Neutral" spine is simply a point where you aren't excessively arched or rounded; keep in mind that everyone should have a certain degree of lordosis in the lumbar spine and kyphosis in the thoracic.
Now, with regards to pelvic control, I would suggest actually watching or videotaping yourself squat, deadlift, etc. If you don't have the necessary ROM or mobility, then you'll need to keep addressing these issues. In the meantime, you can always work through a limited ROM and perfect your technique. As well, you want a small degree (although not totally overexaggerated) of lordosis to protect the low back when performing squats, pulls, etc. Remember, moderation in all things!
So the rehab is going better, I actually squatted a massive 185 with no compensation or pain today. However, as we all know, it's not the day of but the day after that's truly indicative of how we feel!
As well, ROM and mobility are getting back to where they need to be. I need to get in and get some ART/massage around the knee joint to get the quality of movement back to where I'd like, but it could be a few weeks before I get back into a consistent massage/chiro/ART routine.
MR thanks a million. I appreciate your input. One more thing- aside from McGills second book, are there any sources you would suggest getting ahold of that could demonstrate a good idea of nuetral spine and proper spine position during lifts? I always thought I had at least ok form, but now I am starting to doubt it... thanks again for all your help
I guess I ought to chime in here and answer for myself!
I cut weight to make 165 (163, actually) and wound up going:
501.5 squat (Comp. PR)
319.5 bench (tanked this one; I have hit 350 in training)
567.5 deadlift (Overall PR)
As a frame of reference, Powerlifting USA lists the top 100 165 lifters in each of the three lifts and the total each year. For 2004, this would put my squat at #89, deadlift at #35, and total at #60. Considering I left about 30 pounds on the platform on both the squat and bench, I guess it could be worse. I'll be pissed about the bench for the next 12-week training cycle, though!