evening
My wife:
12kg KB TGU 5x1/1 - in about 9 mins
28kg KB swing 10x5
bar hang
Me:
warm-up
3 rounds of
3x Prying goblet squat
8x hip bridge
5/5 halo
28kg KB Swing 10x6 - slight pressure and pain
28kg TGU 5x1/1 - in about 10 mins - Piece of cake! Still lower back pain during the Lunge to Stand Up transfer
- do the "Butterfly", but shorten the ROM. Divide it in as many sets as possible. Option B: Do "spinal wave" - Jefferson curl without any weight, sets of 10. Read the instructions properly (we had an article about it on our website some time ago)
- do Crocodile breathing - 5-10 minutes
- do foam rolling
- do Halos, hip bridges (with object between the knees - make sure you do not hyperextended your lower back, but switch on your glutes), goblet squats (neutral spine!).
- add hip flexor stretches - any you know, e.g. kneeling hip flexor stretch. Do them throughout a day, any time you have free minute. Do hamstring stretches - best option is some kind of relaxed stretching - like lying on the back, one leg straight on the floor, the other up, also straight, against a corner of the wall. Relax, breath, read a book.
- skip swings, completely, until the problem is solved. You may do some deadlifts, but make sure you have tight abs, engaged lads, and you move from the hips, not spine
- get-ups: do just half get-ups (to tall sit)
- do 90:90 stretch and QL stretch, just like in S&S
crocodile breathing
foam rolling (just the stuff I know)
3 rounds of
Prying GSQ, Hip bridge, Halo
28kg TGU to tall sit 5x2/2
3 rounds of
kneeling hip flexor stretch, hamstring (will have to work on the "relaxed" part), QL stretch, 90-90 stretch
I have a feeling that one or a few things in this "routine" is not good. I always wake up in the morning with totally stiff side of the body (abdominal oblique??) and sensitive back.
I made a daring (and possibly stupid) decision not to stretch hamstring for the time being.
After watching this video:
and many others I came to a conclusion that I might have that problem and POSSIBLY stretching hamstrings will slow down the correcting process a lot. Time will show...
Naposledy upravil Bosi dne út únor 14, 2017 3:21 pm, celkově upraveno 1 krát
Thu 19.1.2017
morning
Me:
#KB5vyzva - Butterfly (secretly at work :) )
standing Hip Flexor stretch during the day
afternoon
My wife
Run 30-40 mins, 6-8km
evening
Me:
crocodile breathing
foam rolling
3 rounds of
kneeling hip flexor stretch, QL stretch, 90-90 stretch
Feeling very very good today, minimum back pain.
I also tried to touch the ground with my hands while having straight legs to stretch hamstrings flexibility and there was some progress, even though I am not actually stretching hamstring ( not even in the QL stretch ). I think that's quite good!
Soft tissue work + breathing is alway step #0. Good.
Thank YOU.
I personally think that the biggest difference was made by stretching the hip flexors (#kanclfit :) ) and doing the magical triple (Prying GSQ, hip bridge, halo - that might help with the elbow/shoulder later on) and of course the foam rolling.
I have been working on my breathing for a long time and every time I do some stretches or just move around I try to breath properly. So that changed just a bit.
May be I don't have ATP physically, but the same muscle groups suffer as if i had it.
Anyway, I will have to at some stage limit the correction exercises and make it work with the strength training (S&S - I have the book now). However, that is still at least 1-2 weeks away.
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