the rehab work thread
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I think I said rhomboids, maybe I meant the serratus? (My anatomy knowledge is limited, and having to translate the terms sometimes... Yeah, I'm pretty sure I got it wrong earlier lol.
Anyways, a smaller muscle is doing the work of my sleepin', overly tight trap. So it's no wonder I'm hurting back there.0 -
I think I said rhomboids, maybe I meant the serratus?
serratus is a *kitten*. both the posterior and the anterior forms. i've suspected mine too, so i know enough to know it's the one that pins your shoulderblade against your ribcage from underneath.
about your elbow . . . i picked up a factoid at my 'club' tonight that might help. he/they/we were all laughing about how for some reason it's his women clients who always want to do curls, and somebody said 'they are really great for tennis elbow though'. and he agreed that yes, they actually are. so if your shoulder can hack it, maybe that's a thing to experiment with? it sort of makes sense if you picture your elbow as just another knee, and pretend that your triceps are your quads, and . . . um, er.
biceps as the hamstrings of the elbow joint, basically.
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canadianlbs wrote: »I think I said rhomboids, maybe I meant the serratus?
serratus is a *kitten*. both the posterior and the anterior forms. i've suspected mine too, so i know enough to know it's the one that pins your shoulderblade against your ribcage from underneath.
about your elbow . . . i picked up a factoid at my 'club' tonight that might help. he/they/we were all laughing about how for some reason it's his women clients who always want to do curls, and somebody said 'they are really great for tennis elbow though'. and he agreed that yes, they actually are. so if your shoulder can hack it, maybe that's a thing to experiment with? it sort of makes sense if you picture your elbow as just another knee, and pretend that your triceps are your quads, and . . . um, er.
biceps as the hamstrings of the elbow joint, basically.
Yeah, so I did mean serratus. Mine are workhorses that takes over the traps atm. So I have no issues keeping my shoulder blades down when raising my arms at all. There is at least that, uh?
And funny story - the reason I DON'T do curls much IS because they hurt my elbows. And wrists. (Mostly when doing them with a straight bar, but technically, I can only do Hammer curls without discomfort). I also can't do upright rows, even with dumbbells because gripping that way with weight puts pressure on something in my elbow... Wow. So this problem HAS been there for a lot longer than I thought now that I think back on it. I'm pretty sure I made it worse with all those chin-up negatives back in april/may...
But perhaps I'll have better luck today, so maybe I'll try some today. Shoulder has been inflamed since the physio visit so I plan on spending a good amount of time working on that at the gym later.0 -
So I have no issues keeping my shoulder blades down when raising my arms at all.
too bad we can't go sharesies. i'll take some serratus off you and give you my . . . uh . . . well, i could mail you some tiger butter maybe. probably don't have much muscle that you'd have any use for ;-) although, i thought shoulderblades down with arms up was an impingement party in the acromion zone.maybe I'll try some today.
okay - but don't forget if it doens't work for you then maybe it's not meant to work. the stuff i've made worse for myself by just being a trooper and keeping on keeping on, i can't list. this lifting schtick has introduced me into an entire new project for life: actually trying to learn the difference between pain that can be cured by not backing away and pain that will wreck you later on down the line if you don't back away.
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Just checking in to to say HI and I was able to use a barbell for the first time in about 6 months today!! I just used the bar, did 2 sets of 10 squats, 1 set of 5 OHP and 1 set of 10 deads. I left the gym high on life.
Will see how my back feels tomorrow. For now, lots of stretching in between work stuff.0 -
Just checking in to to say HI and I was able to use a barbell for the first time in about 6 months today!! I just used the bar, did 2 sets of 10 squats, 1 set of 5 OHP and 1 set of 10 deads. I left the gym high on life.
Will see how my back feels tomorrow. For now, lots of stretching in between work stuff.
Yay!
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Just checking in to to say HI and I was able to use a barbell for the first time in about 6 months today!! I just used the bar, did 2 sets of 10 squats, 1 set of 5 OHP and 1 set of 10 deads. I left the gym high on life.
Will see how my back feels tomorrow. For now, lots of stretching in between work stuff.
yay!!
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Went back to the physio and was a little disappointed to see I was back to the guy I had before (I really liked that woman, even though I have no idea what her name was).
He re-set my shoulder blade properly (again) and massaged the back of my shoulder and pec, and also that tender weird spot in the triangle between the clavicle neck and shoulder, but none of it felt like it really needed it that bad. So I wasn,t given any more exercises, and I was told i could keep coming but it wasn't necessary. Since I am not made out of money I decided to wait it out and see.
I'm basically cleared to work at it uber slowly (basically, minimal discomfort only), but I wasn't told I couldn't do things and he said I was doing a lot better. So yay!
Altho I gotta say, all this work he did on it has made the poor shouldy sore and a little angry xD Maybe that's what that uncomfortable feeling this morning was. Basically whenever I work at it it gets uncomfortable for a bit then back to normal.Just checking in to to say HI and I was able to use a barbell for the first time in about 6 months today!! I just used the bar, did 2 sets of 10 squats, 1 set of 5 OHP and 1 set of 10 deads. I left the gym high on life.
Will see how my back feels tomorrow. For now, lots of stretching in between work stuff.
Good to have you back! I can't wait to get back to doing more than a single set of those things. The romanian deadlifts sure as hell got me sore since my upper back is not used to staying tight anymore
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crappy crappy attempt at workout yesterday, full of dumb and stubborn. i basically just planted myself in the rack for an hour and a half and tried to MAKE squats go right. and they didn't, but that didn't stop me from continuing to try.
it really proves to me that i need to do the mobility stuff first. pull-aparts and broomsticks, and i don't even know what for my super-tight tfl and whatever hte other stuff is that's making it so hard for me to get this right.
it goes right in my head, i can swear to that much ;-)0 -
Just quickly wanted to share this, since i have been reading these articles over the past few days, and although they have a lot of missing images/videos from being old, they're still very informative!
https://www.t-nation.com/training/shoulder-savers-1
https://www.t-nation.com/training/shoulder-savers-2
(There's a part in this one, #14, that just gave me a huge light bulb moment because that's EXACTLY WHAT'S HAPPENING TO ME RIGHT NOW!)
https://www.t-nation.com/training/shoulder-savers-3
So if you have/had shoulder issues at any point, this might be worth a read ^^0 -
checking in . . .
still can't get my squats right and i'm doing the lifts from the sl set, but in disorganized order and super-complicated set/rep progressions, because trainer person. i'll need to ask him to explain to me what the rule/equation is behind it all, so i can continue it during the week. and i ought to take note of my actual weights so i'll know where i'm aiming for too.
anyway. maybe it's just the novelty thing but i'm liking the change.
on the other hand, ambivalent because disruption, and i do miss my straightforward days of 5x5 and the simplicity of workout a/b.
on the third hand, he must be onto something, because one of the guys in my fridays group is squatting 450, not exactly like it ain't no thang, but definitely like it's just this ol' thing that he does. and his form's good and he's safe.
on the fourth hand, my actual weights have taken a major deload and that causes me challenges because the rec centres don't have 20-pound bars and little clusters of washers that weigh 1.25 pounds each. so i guess i'm motivated to make at least enough progress to have the bar be my starting weight instead of whatever it is.
on the fifth hand, my squats are a mess, and i'm so lost atm i pmuch don't squat when i go to the gym on my own. i mean, i TRY. but i'm so far from there yet.
on the sixth, but i'm really excited about the deadlift, pendlay rows and the overhead press. and oh yeah, also bench press.
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if you can't back squat on your own, what about a squat variation that you feel more comfortable with? Like the goblet for example. My trainer had me go back to goblets because its a lot easier to brace your core and harder to mess it up. Plus any gym will have dumbells in 5 lb increments so you should be able to work your way way past 45 lbs (bar wt) on your own.
I am spending 10-15 min a night lying on the floor with a baseball on my tight rhomboids and trigger points on my traps. And also whatever is super tight in my butt (piriformis? Glut med and minor?) It hurts like early labour. But it is making a big difference to overall comfort and (I think) posture, during the day. And then I do a bunch of barre stretches on my dresser. Because my hammies are soooo bad and I like to pretend I'm graceful.0 -
whoooohoo! i love my lift group. did i mention that i love this 'barbell lifting club' group?
i had squat day today, and i was struggling and muttering and swearing as usual - and arguing. i'm just standing around wrestling with it, without the barbell even right then. trainer guy says 'do x or y' and i say 'well, lemme just show you what happens when i try to do x or y'. and i do. so then he says 'hmmn. try q and z', and i show him what comes to pass when i do q or z, and he goes hmmn some more.
and mr 500-pound back-squat weighs in. point is, between the bunch of us we came up with a couple of big lightbulb points, and i hit some serious depth AND got my hips open AND that brought my hamstrings along for the party at last. 55 pounds, not a big deal atm but just wait.
also, i am now the ninja-slash-master of overhead press. 47.5 pound work weight and i made my amrap threshold for the last set, so next time i get to do 50 instead.
i'm extraordinarily high on myself.0 -
canadianlbs wrote: »whoooohoo! i love my lift group. did i mention that i love this 'barbell lifting club' group?
That's awesome!
After yesterday's big flare up on my shoulder I'm giving it a bit of rest today and just gonna go run in a bit, but that pain is currently nearly non-existant. So I'm not *too* sure what is up with that. My rear delts are SUPER sore on both sides, so my suspicion on the straight arm pulldowns might've been spot on.
I'm also rediscovering some muscles in my upper back and obliques that hadn't had much workload until I started squatting heavy again. My legs can definitely take it - haven't been really sore from anything but runs and that 10x10, but my upper body's lost strength
I just hope I won't be running around in circles for too much longer. The remnants of the injury are mostly upper trap now (which means it radiates to the pec and to the shoulder and even through my neck, so big fun, but the shoulder itself is pretty much fine).
And I feel really silly because I bought this big book with all those mobility drills and I've barely dug in at all. And that was a few months ago, before the injury. I think there's a part of me that wishes she could go back to the couch potato days. Ha.
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I think there's a part of me that wishes she could go back to the couch potato days. Ha.
i didn't really understand what kind of Thing 'overtraining' was, until i found myself with that absolute, complete, zero motivation to lift. like i'd never heard of it, never done it, never even heard about doing it.
transitions suck. when you can't do what your groove has become and you haven't yet found yourself somethng new.
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oops. seems i did 55 for squats in my friday workout with the group, and then i forgot. so yesterday i did a ten-pound jump by mistake and was kind of disappointed when i discovered that 65 wasn't that nice exciting happy feeling of 'yup, a bit harder, but totally fine' like you get when a progression really is working well. 65 was obviously still doable since my amrap was 8. but i was kind of discouraged by how little i felt like i had in the tank by the end.
guess that explains how come then.0 -
I have to say I have not been diligently doing my shoulder/back rehab exercises lately.
The funny thing is, the discomfort is much less than it was and even though it seems like every time it got significantly better was after I aggravated it, I like this no-throbbing-pain method LOADS better! haha.
Actually my shoulder itself is fine. My triceps still seizes up a bit under tension, but mostly as a referral. The brunt of the injury was definitely around the trap even if that wasn't the most acute area. Which is probably the reaon why I haven't been able to significantly row as of late.
I did manage super-assisted (we're talking about 120 lbs of assist at the bottom, all of my 3 bands) chins and pull-ups yesterday. It was a little uncomfortable, but not impossibly so. I've been scouring the web for exercises that help target the mid and lower traps. Physio gal was right, I barely have any muscle definition back there between my shoulder blades. And it always, ALWAYS gets sore. Like, when I do squats. It's terrible. So strengthening that will be a higher priority.
As it turns out, pull-ups/chin-ups and t-bar rows seem to be favorites. So I'll be adding a little more of those in, maybe higher rep range. Build a little thickness in there.
(My upper traps are no issue. I was flexing in the mirror yesterday for funsies and was like "wait, why is my left shoulder hump so much bigger...? oh!" because as it turns out, it being somewhat painful means I gotta think a little harder to activate it. All them cleans paid of!)
Still can't barbell snatch tho. One step at a time, eh?0
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