No lifting...
Fellas, these have been trying times for me. I haven't touched a weight in around 4 weeks.
I've been working with a "therapist" (for lack of a better term) on my obviously complete kinetic chain dysfunction. Evidenced by my chronic back/SI problems, right shoulder surgical intervention and left one getting there as well.
My assessment (as per Roy):
- Rotated pelvis and lateral tilt (counterclockwise)
As a compensation...
- Rotated shoulder girdle (clockwise)
- Loss of internal leg rotation
- Kyphotic posture, rounded shoulders
- Grossly upper trap dominant
As a result...
- Dysfunctional scapulae/shoulder girdle movement patterns
As a result:
- Essentially locked up T-spine (loss of rotation and extension)
- Locked up hips (rotators)
- Compensation for mobility loss in SI joints, lumbar spine (BAD)
So, clearly I have issues in multiple planes of movement and the fix will take an extended period, I would assume. The good news is that focusing on the major things (T-spine mobility, strengthening the hip stabilizers/rotators should produce a huge improvement along the entire chain).
For now, I'm focusing on bullshit movements (clam shells, glute bridges, bird dogs, t-spine rotations) to both activate dormant movers and increase mobility. It sucks, but if this is what it takes, I'm all for it. It certainly will be much longer road back than I had originally thought, but it will happen.
We were also discussing my surgical shoulder and he told me to put my fingers on the ac joint space with my scapula "packed" down and back, then he told me to release it and go into my normal posture. Sure enough, the normal space between the clavicle and the acromium closed to nothing. This all means that the injury and consequent surgery could have been avoided had I taken the proper precautions from the get go.
Really makes you wonder....what patterns have you developed that are time bombs waiting to go off?
I've been working with a "therapist" (for lack of a better term) on my obviously complete kinetic chain dysfunction. Evidenced by my chronic back/SI problems, right shoulder surgical intervention and left one getting there as well.
My assessment (as per Roy):
- Rotated pelvis and lateral tilt (counterclockwise)
As a compensation...
- Rotated shoulder girdle (clockwise)
- Loss of internal leg rotation
- Kyphotic posture, rounded shoulders
- Grossly upper trap dominant
As a result...
- Dysfunctional scapulae/shoulder girdle movement patterns
As a result:
- Essentially locked up T-spine (loss of rotation and extension)
- Locked up hips (rotators)
- Compensation for mobility loss in SI joints, lumbar spine (BAD)
So, clearly I have issues in multiple planes of movement and the fix will take an extended period, I would assume. The good news is that focusing on the major things (T-spine mobility, strengthening the hip stabilizers/rotators should produce a huge improvement along the entire chain).
For now, I'm focusing on bullshit movements (clam shells, glute bridges, bird dogs, t-spine rotations) to both activate dormant movers and increase mobility. It sucks, but if this is what it takes, I'm all for it. It certainly will be much longer road back than I had originally thought, but it will happen.
We were also discussing my surgical shoulder and he told me to put my fingers on the ac joint space with my scapula "packed" down and back, then he told me to release it and go into my normal posture. Sure enough, the normal space between the clavicle and the acromium closed to nothing. This all means that the injury and consequent surgery could have been avoided had I taken the proper precautions from the get go.
Really makes you wonder....what patterns have you developed that are time bombs waiting to go off?
posted by Mike at
11:00 AM
2 Comments:
This is why I'm now on that mobile time.
Best of luck man and keep us updated on what he's got you doing.
I'm no doc but let me know if there is anything I can do, I've been reading/doing a lot of assess/correct.
I have a lot of the same issues you do. Lack of flexion at the middle of the spine, shoulder problems in the T-Spine region (shoulder rotation issues), SI issues, strength reduction due to nerve impingement on the left side of my leg.
I was in PT for eight weeks and I honestly don't think it made much difference. I can squat, but still won't deadlift.
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