Delvis: Mobilise!

Delvis · 17 Jan 2012 at 21:36

Posting these links up for icecold to have a look at some issues I have been having.

Main issues are recovery of my shoulder, and looking in to the issue of my 'collapsed' right foot. Others may have the same issues which is why I have created the thread.

I am linking the pictures to preserve the size of them:

Full-Body

Front

Front-Arms Up

Front-Arms up - Tensed

Back

Back-Arms Up

Back-Arms up - Tensed

Side

Side-Arms Up

Side-Arms up - Tensed

Feet

Front

Inner

Top

Will update the post later if need be

King Damager · 17 Jan 2012 at 22:18

Could have at least rotated your photos?

kd

Delvis · 17 Jan 2012 at 22:19

King Damager said:
Could have at least rotated your photos?

kd

I did...I'll have to re-link them it seems

They may take a while to filter down

icecold · 17 Jan 2012 at 23:09

Can you get me a shot of your back and right side with your arms straight overhead (abs and glutes switched on also)?

Not that bad at all, relatively easy to fix

richjs · 18 Jan 2012 at 00:05

My lower back/core is very similar to yours, very arched making my core protrude, will definitely keep an eye on this and take note of Icecold's suggestions.

Skillmister · 18 Jan 2012 at 00:09

fen739 said:
My lower back/core is very similar to yours, very arched making my core protrude, will definitely keep an eye on this and take note of Icecold's suggestions.

Mine is aswell. Worse than Delvis's

Azza · 18 Jan 2012 at 00:14

Skillmister said:
Mine is aswell. Worse than Delvis's

But not as bad as mine.

Skillmister · 18 Jan 2012 at 00:15

Post a pic azza, let's see who's king of the failed spines

Delvis · 18 Jan 2012 at 07:10

icecold said:
Can you get me a shot of your back and right side with your arms straight overhead (abs and glutes switched on also)?

Not that bad at all, relatively easy to fix

Will do, i'll get the pics this evening hopefully (long as I can stretch my arms over my head after working them this evening

)

Thanks again buddy.

Guys, can you post your arched backs in the mobility thread?

Saves confusion.

Steedie · 18 Jan 2012 at 07:37

Delvis, I don't even know what I'm looking at in terms of your feet. What's wrong with it? Looks like a perfectly ok foot to me. I'm only asking so I know

Delvis · 18 Jan 2012 at 08:46

Steedie said:
Delvis, I don't even know what I'm looking at in terms of your feet. What's wrong with it? Looks like a perfectly ok foot to me. I'm only asking so I know

It 'bends' inwards at the ankle, therefore causing pain in my shin / knee while sitting down / walking / running / walking the dog.

It can be seen here in the diagram: http://www.painfreewalking.co.uk/flat-feet-overpronation.html

Basically it's pronating (pronation). Well, I believe so anyway, it would make sense and explains the pains I have on a daily basis.

The shoulder...You can't see it much there, but the right one droops down every since my injury back in 2010 I believe.

Saytan · 18 Jan 2012 at 14:25

i also suffer from a drooping shoulder since an injury, i'll be observing this with interest

Scon · 18 Jan 2012 at 15:07

I know Icecold's the expert round here so wait till he says it's ok to do this first but...

It seems as thought your hips are tilted forwards more than they should be, so you need to get that fixed. They don't look too bad, and it may be exaggerated by your shorts but it's something to keep an eye on.

I'd suggest doing the "crucifix" stretch, basically you stand back against the wall, your feet about a foot away from the wall to start with. You then put your arms straight out to either side, bent at the elbow so your hands are facing up. Keep your head, elbows, hips and hands against the wall whilst using your core to pull your lower back against the wall. You should be able to get it flat, if you can get flat, then move your feet closer the the wall, then when you've got your back flat with feet against the wall you can start moving your arms up towards your head, this increases the stretch even more.

You should feel the stretch right up your back, doing this twice a day for 2/3 weeks should get those hips where they should be. Oh and it will do good for your posture and help correct forward/office head (although you seem pretty good in that area)

Delvis · 18 Jan 2012 at 15:19

Scon said:
I know Icecold's the expert round here so wait till he says it's ok to do this first but...

It seems as thought your hips are tilted forwards more than they should be, so you need to get that fixed. They don't look too bad, and it may be exaggerated by your shorts but it's something to keep an eye on.

I'd suggest doing the "crucifix" stretch, basically you stand back against the wall, your feet about a foot away from the wall to start with. You then put your arms straight out to either side, bent at the elbow so your hands are facing up. Keep your head, elbows, hips and hands against the wall whilst using your core to pull your lower back against the wall. You should be able to get it flat, if you can get flat, then move your feet closer the the wall, then when you've got your back flat with feet against the wall you can start moving your arms up towards your head, this increases the stretch even more.

You should feel the stretch right up your back, doing this twice a day for 2/3 weeks should get those hips where they should be. Oh and it will do good for your posture and help correct forward/office head (although you seem pretty good in that area)

Either way, thank you, I can actually do what you describe, just i've never gone out of my way to go "ooh, i'll do this today".

I'll do some tonight either way just to see how far I can go

Concerning the office head, are you saying I do or don't have it?

We actually have decent chairs in our office, can't find a link for them currently though

Scon · 18 Jan 2012 at 15:25

Delvis said:
I'll do some tonight either way just to see how far I can go

Concerning the office head, are you saying I do or don't have it? We actually have decent chairs in our office, can't find a link for them currently though

Don't do it too many times, just hold it for 3/4 reps for 30 seconds, twice a day.

I think everyone with a modern lifestyle has it to a certain extent, but you seem fairly ok, nothing serious.

Delvis · 18 Jan 2012 at 15:26

Scon said:
Don't do it too many times, just hold it for 3/4 reps for 30 seconds, twice a day.

I think everyone with a modern lifestyle has it to a certain extent, but you seem fairly ok, nothing serious.

Good to know though, luckily I do have a decent chair, and I try not to learn forwards where I can.

Is the idea to try it in one position, succeed, then raise your arms further? Untill all reps?

Scon · 18 Jan 2012 at 15:30

Delvis said:
Is the idea to try it in one position, succeed, then raise your arms further? Untill all reps?

If you stand still, look at the hip tilt, then put your hands above your head and look again, you'll see it gets worse. So when you can get your back flat with feet against the wall, to get a bigger stretch you can raise your arms. Just remember to keep your hips, head, arms and elbows against the wall

Basically, yes.

Delvis · 18 Jan 2012 at 15:31

Thanks again dude, much appreciated

icecold · 18 Jan 2012 at 16:22

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

Can you remind me what equipment you have access to in terms of bands and balls/rollers?

Scon · 18 Jan 2012 at 16:30

icecold said:
I'm far from an expert!

Relatively, you are

What's your core programme like Delvis?