Delvis: Mobilise!

icecold said:
I'm far from an expert! I've just picked up some knowledge from trying to fix myself and other people I train with. Feel free to try Scon's (or anyone else's) suggestion, but you're likely to find that until you loosen some other stuff up you'll be pulled back in bad positioning. I have a different exercise called the crucifix so this might get a little confusing :p

Can you remind me what equipment you have access to in terms of bands and balls/rollers?
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No worries :)

I just tried scons crucifix, and yeah, I can do it, but the main limitation is (surprise surprise) in the shoulders...Weirdly my left one.

With regards to equipment, I have nothing, the only thing I have is a doggy ball which is solid rubber, so has next to no 'give'. Main reason I got it was to free up my scapula :p as it gets knots all the time
 
Delvis said:
Not much to be honest, more pain in my shoulder than anything

I don;t do much direct core work, I am however doing planks and 'side' planks once a week.
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hm, you're either pretty good at it, are doing something wrong or there's nothing wrong with your hips and it's just an illusion :D Have you tried sliding your arms up the wall a bit?

I'd try and get some more core work done, doing more abs exercises will tighten up the muscles pulling your hips back towards the neutral position.

The second page of this explains the problem better than me (I'm not the best with words :D )
 
Scon said:
hm, you're either pretty good at it, are doing something wrong or there's nothing wrong with your hips and it's just an illusion :D Have you tried sliding your arms up the wall a bit?

I'd try and get some more core work done, doing more abs exercises will tighten up the muscles pulling your hips back towards the neutral position.

The second page of this explains the problem better than me (I'm not the best with words :D )
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Aye I lifted my arms, things get tighter, but it's my shoulders that get the most of it. Probably due to the elbows going back
 
I'm going to wait until I have all the pictures before we really get going, but in the mean time lets address your feet.

Ok, so what we can see from your pictures is that you've become slightly flat footed, a.k.a your arch has collapsed or you're pronating. If we don't fix this, it's extremely common for this to cause lower back and knee problems.

This explains it quite well, but he does talk about some advanced concepts. It will make my job easier if you understand what he's talking about, so google or ask if you have any questions:
http://www.mobilitywod.com/2010/08/bro-your-navicular-bone-dropped.html
Try the hip thing he suggests too, although we'll be addressing your hips more later.

First step to fixing your feet is easy, just stand on your ball and abuse the tissues of the bottom of your foot.

Details here:
http://www.mobilitywod.com/2011/07/episode-279365-mob-those-lower-leg-bits.html

He also mentions attacking your posterior tibialis, which is responsible for maintaining your arch.

More details here:
http://www.mobilitywod.com/2010/12/episode-115365-lower-leg-sliding.html
http://www.mobilitywod.com/2011/07/episode-293365-haiku-winner-travel-ideas-and-your-feet.html
http://www.mobilitywod.com/2011/07/episode-293365-haiku-winner-travel-ideas-and-your-feet.html

Everything mentioned is relevant. Also try hitting your anterior tibialis, which is on the outside of your shin bone.

This video explains some concepts fairly well, and I also like the exercises they're suggesting:
http://www.youtube.com/watch?v=2AwRK3js5dg

Roll the bottom of your foot every day, and attack everything else every other day for about two weeks. As the last video states, it's important to constantly try to pull your foot into an arch.

Do this every day for a couple of reps on each leg:
http://forums.overclockers.co.uk/showpost.php?p=20956254&postcount=96
...and you could try "pen penny" every other day.


p.s. for the arms overhead pictures, post both the abs tensed and not tensed as you have them anyway.
 
Thanks ice, I'll get on to listening / reading soon as I can :)

Kinda hard to do it at work due to being in a server room :o

EDIT: And get you those other pictures obviously

EDIT 2: That last link, I looked at that before and I really don't get the fundamentals of it :p :(
 
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:D

It's as simple as it looks, my range of motion is small (bad ankle) so it perhaps isn't easy to see what's happening, but it's just a small single leg squat in each of the three positions, followed by going onto tip toes.

Erm, I don't understand which bit you don't understand! :p
 
icecold said:
:D

It's as simple as it looks, my range of motion is small (bad ankle) so it perhaps isn't easy to see what's happening, but it's just a small single leg squat in each of the three positions, followed by going onto tip toes.

Erm, I don't understand which bit you don't understand! :p
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Just looks odd (due to camera angle) :p

If its a case of partial squatting in each position it should make sense :)
 
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