Icecold's mobility thread

No. Doing core work is something you should be doing but it's part of the picture - not the whole.

I think the thing we're confused about is these "level 1"/etc " core exercises. If you can describe what they actually are I think you'll get better feedback.

In the end though, as mrthingyx says, you should probably go and see a decent sports physio. They will talk you through specific strengthening exercises and mobility movements that will help with your problems - and give you a good base to continue working on in the future so you don't run into issues like this again.
 
its on a pdf sheet

level 1 is

ABDOMINAL HOLLOWING/CO-CONTRACTION/PELVIC TILTING
DEAD BUG
GLUTEUS MEDIUS CLAMS

level 2 is

ABDOMINAL HOLLOWING/CO-CONTRACTION
DEAD BUG (using arm movements etc added onto the above one)
BIRD DOG
GLUTEUS MEDIUS HIP ABDUCTIONS
PRONE HIP EXTENSIONS GLUT MAX
 
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ShiWarrior said:
its on a pdf sheet

level 1 is

ABDOMINAL HOLLOWING/CO-CONTRACTION/PELVIC TILTING
DEAD BUG
GLUTEUS MEDIUS CLAMS

level 2 is

ABDOMINAL HOLLOWING/CO-CONTRACTION
DEAD BUG (using arm movements etc added onto the above one)
BIRD DOG
GLUTEUS MEDIUS HIP ABDUCTIONS
PRONE HIP EXTENSIONS GLUT MAX
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All good exercises, but without an end goal of "your posture should look like this" and "you should move like this" it's difficult to see how this will work for you...?
 
Standing up right is part of the argument... but you need to work out where your hips are, how your muscles work with your hips, leg and back to prevent injury, etc.

Irrespective, stretch out your hips (youtube for KStar/Mobility Wod "hips" and/or "back pain"), and hit your core REALLY hard with those exercises.

And then keep doing them. :)
 
mrthingyx said:
Standing up right is part of the argument... but you need to work out where your hips are, how your muscles work with your hips, leg and back to prevent injury, etc.

Irrespective, stretch out your hips (youtube for KStar/Mobility Wod "hips" and/or "back pain"), and hit your core REALLY hard with those exercises.

And then keep doing them. :)
Click to expand...

what if my back goes again like last time I did core exercises ? :(
 
ShiWarrior said:
what if my back goes again like last time I did core exercises ? :(
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If you still have an acute injury, you shouldn't really be doing exercises like these (yet) - particularly if you have a spasm in some of your musculature.

Injuries happen when you do something your body either doesn't expect or do it in a manner that stresses it beyond its capacity. This can occur over time (worn out discs) or very quickly (torn ligaments/muscles/etc.)

If you injured your back by doing the exercises, you were doing them wrong (or moved wrong/badly afterwards), or your posture is bad enough that your nervous system is fighting to revert to its normal state of affairs.

The other option is that you went in too hard and your back was tired. This can be made more likely if you only did it once (less likely than the first two options, however).
 
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update

I emailed my chiropractor about everything, and she said she would give me a check over and do what's needed (as I had an appointment already booked), so spent an hour with her a week ago, checked my movements etc and she said its my back not my hip (I get slight discomfort in hip area, top of leg and in my side)

seemed to cure it this time, but two days later it came back again...

I have now booked a sports Physio for Monday evening!
cant wait to be honest
 
Dreamforger said:
After having an issue with my right shoulder whilst benching I thought it was best to first to check the mobilty and do various drills to eliminate this as an issue which would just leave the necessity to correct poor technique.

I found two videos particular useful by Kelly Starrett that have left my shoulders sore but considerably better:

https://www.youtube.com/watch?v=jUeMFbY6Q4U
https://www.youtube.com/watch?v=iDIpEWASS3g

I hope these come in useful for others.
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Cheers mate, I'm all over those Kelly Starrett videos lately after getting into some shoulder pain.
 
So...I finally got round to seeing a physio today. I've had an issue with my right shoulder where it would fail to track correctly, crunch and be otherwise a bit painful/dodgy when doing certain things (especially wide-grip pull-ups). It's also just generally a bit dodgy all the time. Fun stuff.

Apparently it's likely the tendon joining the bicep to the shoulder. I have a variety of exercises to do, some rotator-cuff stuff and a fair amount of bicep stretching. In three weeks I'll speak to the physio again and if it hasn't helped she'll be writing a GP referral letter for an MRI of my shoulder to see if the problem is more serious. Hopefully it won't come to that but given the way it is I've got a feeling that it might do. Fun times.

Either way, I'm glad I'm finally doing something properly about it. It has been a niggling annoyance for a long time now.
 
FrenchTart said:
So...I finally got round to seeing a physio today. I've had an issue with my right shoulder where it would fail to track correctly, crunch and be otherwise a bit painful/dodgy when doing certain things (especially wide-grip pull-ups). It's also just generally a bit dodgy all the time. Fun stuff.

Apparently it's likely the tendon joining the bicep to the shoulder. I have a variety of exercises to do, some rotator-cuff stuff and a fair amount of bicep stretching. In three weeks I'll speak to the physio again and if it hasn't helped she'll be writing a GP referral letter for an MRI of my shoulder to see if the problem is more serious. Hopefully it won't come to that but given the way it is I've got a feeling that it might do. Fun times.

Either way, I'm glad I'm finally doing something properly about it. It has been a niggling annoyance for a long time now.
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Sounds similar to what I have. Thought I had a SLAP tear in my left shoulder but after seeing a physio it turns out it's bicep tendinitis/tendonosis. Had it for about 3 weeks now and it seems to be getting better. I stopped all pressing movements and concentrated solely on back/rotator cuff exercises. I've also been taking a joint supplement from MyProtein and this cissus herb stuff they sell which is supposed to be good for joints/bones. I do these "windmill" stretches too to stretch the tendon.

I mainly felt it when doing bench at the bottom of the press, and when doing back squats as I was setting the bar since it was really jamming my shoulder back. Now I switched to front squats for a while.
 
From the ashes...

Right chaps, I wanted to share with you what I consider to be the biggest development in the industry since everyone started bringing foam rollers and lacrosse balls to the gym. It is genuinely a game changer. This is only going to be a brief post, but feel free to add other examples and ask questions.

So, what am I talking about? Functional Range Conditioning (FRC). I'll let the article do most of the talking, but the basic concept is that there is a huge gap in stretching/mobility around actually being able to use (functionalise) your end ranges of motion in your joints. This weakness in control/activation not only means that you can't express power in these positions (and by extension, less power throughout other portions of the ROM), but it also makes you significantly more prone to injury. FRC is also great for actually holding onto range that you develop... it kind of does exactly what it says on the tin, and is similar to some of the control stimuli from yoga.

So here is an article that explains FRC:

http://www.kevinneeld.com/dispelling-the-stretching-myths/


Here are a collection of videos relating to the hip. Some of these links are repeated movements, but there is extra information.

https://www.instagram.com/p/BQOscSMF3Oc/?hl=en

https://www.instagram.com/p/BOKzqkplPps/?taken-by=frankduffyfitness

https://www.instagram.com/p/BLWYks0F-Bw/?hl=en

https://www.youtube.com/watch?v=jq4iG46hyVg

https://www.youtube.com/watch?v=TtqpAh7RAkQ <-- do with reversals, don't *need* something to lift leg over

https://www.youtube.com/watch?v=SY27x1sw_Hw <-- you will cramp, but keep doing it

https://www.youtube.com/watch?v=agOUJ1FLkTM

https://www.youtube.com/watch?v=Fof-0rqle9Q

https://www.youtube.com/watch?v=ieMyemBT1Mg

https://www.youtube.com/watch?v=nLuvQCTPrcY

https://www.youtube.com/watch?v=G07nqShDejQ
 
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