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So been going through the "rehab" thing with Roy and have gotten a lot of good stuff from this. Yesterday I found out I'd been doing rows completely wrong, that is to say I've been using my upper traps as the primary movers for years. I'm sure Igor can speak to this, but I really had to concentrate on pulling down. Roy tells me to think about pulling my shoulders down away from my ears (scap depression). The goal is to involve the lower traps, rhomboids, serratus, blah blah.
We also found that some stuff on my left side adjacent to my thoracic vertebrae is locking up, so had gave me a super ball to lay on. Sat on it for a few mins and it released a bit. Then Roy used that thing on my pec...ouch...tender to the touch today.
Glute max isn't firing correctly and my femurs are internally rotating. Worked on single leg BW box squats and sumo BW squats for glute max recruitment.
My right ankle continues to have mobility problems (sprained this one around 10-15 times starting in HS) so he took the rolling stick to my right calf all the way down to the Achilles area. Easily the most painful thing I've experienced in a long time. There was about a golf ball size part that was lit the fuck up; I mean, I had to grab onto the table, writhing. I did leave a PR sweat stain on the table, so that's good.
We looked my ankle a bit more and he told me it looked like I've jacked the ligaments pretty good over time. He said it looked like they were for sure pulled away from the bone or some may have been torn completely, he can't exactly tell, but there is a gaping void there. Bad news is that ligaments plastically deform and there's nothing I can do to get them back to normal, but its not the end of the world.
Also found out that externally rotating the humerus during a press (pussy push up in my case right now) locks the scapulae into a normal position, thus opening up the joint space to a nominal condition. The long short is that it takes away almost all the shoulder pain.
Back is feeling okay, but I haven't loaded it in a while, so jury is still out. Surgical shoulder is improving very slowly. The biceps tendon the left shoulder is letting up a bit too. Progress is progress.
That's all, I'll post again when I find out more interesting shit.
We also found that some stuff on my left side adjacent to my thoracic vertebrae is locking up, so had gave me a super ball to lay on. Sat on it for a few mins and it released a bit. Then Roy used that thing on my pec...ouch...tender to the touch today.
Glute max isn't firing correctly and my femurs are internally rotating. Worked on single leg BW box squats and sumo BW squats for glute max recruitment.
My right ankle continues to have mobility problems (sprained this one around 10-15 times starting in HS) so he took the rolling stick to my right calf all the way down to the Achilles area. Easily the most painful thing I've experienced in a long time. There was about a golf ball size part that was lit the fuck up; I mean, I had to grab onto the table, writhing. I did leave a PR sweat stain on the table, so that's good.
We looked my ankle a bit more and he told me it looked like I've jacked the ligaments pretty good over time. He said it looked like they were for sure pulled away from the bone or some may have been torn completely, he can't exactly tell, but there is a gaping void there. Bad news is that ligaments plastically deform and there's nothing I can do to get them back to normal, but its not the end of the world.
Also found out that externally rotating the humerus during a press (pussy push up in my case right now) locks the scapulae into a normal position, thus opening up the joint space to a nominal condition. The long short is that it takes away almost all the shoulder pain.
Back is feeling okay, but I haven't loaded it in a while, so jury is still out. Surgical shoulder is improving very slowly. The biceps tendon the left shoulder is letting up a bit too. Progress is progress.
That's all, I'll post again when I find out more interesting shit.
posted by Mike at
3:39 PM
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