"Butterfly" - simple, effective. There is more to the exercise that it seems.
I don't want to take the credit from you, but it might be partly because of the yoga :).
I would expect that Butterfly will work, but since Adriene is running this 30-day challenge right now I decided to do both. Anyway, in the past, Yoga in the morning was often quite difficult, my back was really really stiff and I felt some pressure on the spine. This completely disappeared after starting with the Butterfly.
I still think the KB swings or simply said hip hinge movements are the best to prevent or even cure the lower back issues. A training program has to be balanced with a solid emphasis on all sides of the body - lower back/abs, biceps/triceps, quads/hams etc. I have been very successful with superseting sets of deads with sets of crunches. For example.
Even a grip is very important. Excercises with reverse grip have to be balanced with excercises with underhand grip. If they are not I believe training can lead to a wrist issues.
It sounds good about the KB swings, however, I don't believe that if you do a hip hinge without the bell and you feel pain in the back that you should do it. Many times it was just a bit uncomfortable feeling, sometimes slight pain, but most often when I got to the 5th or 7th set of swings I felt it a lot. Rarely, I didn't feel anything for the whole block of swings (10mins).
I have to mention that with one-hand swings and snatches I was able to get strong pain in the back quite quickly.
S&S followed to the last letter should be self-sustainable and I don't know about any exercises to "balance" swings.
I am not really prepared to start doing biceps curls at this stage. Unless you thing that in TGU I am using triceps too much and should balance it with something.
Me:
morning
#KB5vyzva - butterfly
#Yogarevolution - day 3
Another super hot day - temperature 41°C. After work straight to the beach.
It was so hot last couple of days that even the water form the cold tap in a shower was probably around 25°C ...
Me:
morning
#KB5vyzva - butterfly
#Yogarevolution - day 5
Yesterday, we tried to swap the bed sides with my wife and she told me straight away that I made a hole in the mattress right underneath my butt... It seems that actually my problems might be caused (I am guessing just partly) by the old mattress ( it's not that old, it's just IKEA - "second cheapest" model).
Crap!
Together with my wife:
#Yogarevolution - day 7
I had to interupt the session in a half, since a got so much pain to the whole lower back area including some muscles on sides and who knows what else. I couldn't continue anymore. One of the weirdest pains I have experienced.
My theory is that it is just a bit too much for me. Previously, when I was doing 30 days of Yoga with Adriene I was doing it only 4-5x per week...
Bosi: vsimol som si, ze si uz robil celkom slusne TGU-cka s 28kg, preco si s nimi prestal?
Co si ja spominam, tak na spodny chrbat (a ze som s nim maval riadne problemy) mi najviac pomahali prave TGU v kombinacii so swingom a pocas dna single leg deadlifts bez zataze.
_________________ Zvykne sa hovorit, ze kto zabehne maraton, uz si nemusi nic dokazovat. Ja by som ale este rad snatch test s 32kg, press s 40 a TGU s 48kg :)
185/82
Last time (probably October/ November) when I didn't have any pain was couple of weeks after my family came back from 6 weeks in the Czech Republic . Just reminding I took 11 PT at Box33 + 5 weeks membership (yes, it was a weird deal). Obviously, I was doing quite a lot of different things, the sessions were a bit more variable and I was doing Yoga mostly in the mornings during these 6 weeks.
I have no idea what was it that fixed the back (yes, I had sore back before they went away).
Since they came back, I was doing still pretty much similar stuff. TGU a swing + some stretches a bits and pieces and the pain came back and never left.
I have asked myself these questions:
Does it make any sense to lift KB and then be in pain during stuff during the day? Not to mention the fact that the 28kg KB was obviously getting to light for me (in Box33 I was doing 5x5 with 32kg KB in 10mins).
Does it make any sense to buy a heavier bell (36 or 40kg) if I am in pain using 28kg?
Would the heavy bell just fix the problem by itself?
Here is the place where I would normally write "Do not judge me", but I think you don't :).
PMKB5:
I know that MAY BE Yoga is not a solution, May be S&S is, or chiropractor or Thai massage with happy ending. I don't know ...
cohen999:
I can give it a try, but back pain might be caused by half a million different problems. It may have helped you, but won't necessarily help somebody else.
I started Yoga mainly because the feedback I was getting was that I am too stiff. Yoga helps to relax and ease yourself, breath into the positions. It strengthens a lot of small muscles and it's also quite variable (in this instance it's positive, we re not talking about Crossfit)
Really, I don't know what to do.
Anyway, see the next post for today's workout.
Naposledy upravil Bosi dne st leden 11, 2017 2:55 am, celkově upraveno 1 krát
Mo 9.1.2017
morning
Me:
#KB5vyzva - butterfly
My wife:
#Yogarevolution - day 1
Sore lower back muscles (that is actually a nice change), otherwise the lower back is just a bit sensitive.
evening (the workout was done before reading your posts) Me: Just testing what will happen
3 rounds of
3x Prying goblet squat
5-10x hip bridge
10x halo
28kg KB Swing 5x6 - all good during the set util I walked away. A bit crispy in the Hike Pass
28kg TGU 4x1/1 longer rest - the technique is till there, strength not Slight lower back pain during the Lunge to Stand Up transfer on the way up and in the windscreen wiper (which I then changed to shifting the front leg to the side)
some stretches
My wife:
8kg KB TGU 1x1/1
12kg KB TGU 5x1/1
16kg KB Swing 2x10
"It's too light for you!!"
"I can't just lift your 28kg!" (NOTE: we have only 8,16,28 kg KB)
28kg KB swing 5x5
One of these moments when you wife beats you up ... At least somebody is getting a progress :). - So proud ...
My suggestion physio > FMS > correct technique > program with a specific goal > finish the goal.
Thank you Pavel, I will check Tim Almond from Box33, he might be able to recommend a good physio or even come up with some idea.
Until I get an appointment I will just continue to do SOMETHING, accepting the fact that it may not make much sense...
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