Ice, I've just started waiting tables for the summer so am on my feet for up to 11-12 hour shifts. This is giving me pretty bad lower back pain by the end, especially when I'm working consecutive days. Is there any stretching that would be particularly beneficial before / after the days work? I try to keep a good posture at work, back straight, head up shoulders down and back core engaged and I make sure to lift properly.
My foam roller's arrived today so I'm going to use that every morning and evening and the resistance bands should be here in a few days.
Cheers
There is one obvious point you've missed, despite taking the care you are.
Hip orientation and associated lumbar extension.
It sounds like you could be suffering from what I used to; anterior pelvic tilt and lordosis. This tends to be aggravated by tight front of hip/upper thigh (hip flexors/quads), weak abs and poorly activated glutes.
Things to try:
- have your glutes and abs turned on 10% all the time
- do a lot of anti-extension anterior core work (some listed in the OP of the exercise guide)
- stretch and perform soft tissue work on your quads and hip flexors (check the squatting guide for these)
Right guys, i'm after some shoulder rehab stuff, currently trying to do shoulder dislocations, anything else I can add in there? No monies?
Icecold....have you come across any particular rehab exercices for shoulder A/C joint. I screwed mine about 8-9 months ago...and just cant get rid of the problem. Seems to be getting beter for a while...then it just goes mega-strained again. Stretching...doing light band work daily between workouts aslo for months.
Cheers
I'm going to put together a general shoulder post. The OP of this thread is a good place to start, but I've learnt a lot (and almost fixed my shoulders!) since then.
