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Fixing my posture, and getting some balance!
- Thread starter mike456
- Start date
I did something really stupid though yesterday, it was like 11:00 am without drinking or eating a thing I went outside played basketball, did some wrestling, and slap boxing (its basically boxing with an open hand- just practice) for 3+ fuckin hours, I have never been so drained, I can't even walk today
yea thats what I thought, it isn't a big deal if it is a one time thing.
this makes no sense!
that is exactly how my lowerbody is (I took this from the neanderthal no more articles)
this is how they commented on the pic:
Front View: Client exhibits slight internal rotation of the humeri.
A "kneecaps out" appearance (to compensate for internally rotated femurs) is also apparent, and laterally rotated feet are noticed with apparent pronation.
can someone explain to me how they know he has internally rotated femurs from this picture?
ok this makes no sense, look what they say here, and look over what they said about the guy above, taken from part II:
2) Examine your knees. Do they have a slight bend or are they locked? If they're flexed, give yourself a check in the internally rotated femurs and externally rotated feet columns.
His knees are not flexed, they are locked!!
4) From your hips to your knees, do your legs turn in and the kneecaps point inward? If "yes," put a check in the internally rotated femurs column.
His knees point out!!
that is why I found this article confusing
that is exactly how my lowerbody is (I took this from the neanderthal no more articles)
this is how they commented on the pic:
Front View: Client exhibits slight internal rotation of the humeri.
A "kneecaps out" appearance (to compensate for internally rotated femurs) is also apparent, and laterally rotated feet are noticed with apparent pronation.
can someone explain to me how they know he has internally rotated femurs from this picture?
ok this makes no sense, look what they say here, and look over what they said about the guy above, taken from part II:
2) Examine your knees. Do they have a slight bend or are they locked? If they're flexed, give yourself a check in the internally rotated femurs and externally rotated feet columns.
His knees are not flexed, they are locked!!
4) From your hips to your knees, do your legs turn in and the kneecaps point inward? If "yes," put a check in the internally rotated femurs column.
His knees point out!!
that is why I found this article confusing
they do say it is "slight", and then they confirm it by the back view (which you can see the interal rotation a little more. It isn't that pronounced though. He does have knee caps that are externally rotated and externally rotated lower legs and pronation of the foot.
His legs look kind of like this:
| |
/ \
that is aobviously an exageration (although I have seen lots of people like that...especially girls), since I can get proper angles with key board characters.
if the femure were externally rotated, they would line up with the lower legs a little more, kind of like this:
\
again, a terrible example because of the keyboard characters (lol)....again, they did say it was slight. it isn't as pronouced as some peoples....you can see it if you were to take a ruler and draw a line down the front of the thigh, it would line up slightly behind the heel....it is hard to see I guess. The back view does confirm it a little more, but it is very slight.
His legs look kind of like this:
| |
/ \
that is aobviously an exageration (although I have seen lots of people like that...especially girls), since I can get proper angles with key board characters.
if the femure were externally rotated, they would line up with the lower legs a little more, kind of like this:
\
again, a terrible example because of the keyboard characters (lol)....again, they did say it was slight. it isn't as pronouced as some peoples....you can see it if you were to take a ruler and draw a line down the front of the thigh, it would line up slightly behind the heel....it is hard to see I guess. The back view does confirm it a little more, but it is very slight.
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I am very confused now, when you said humeri you meant to say femur right??? they said the humeri was slightly internally rotated not the femur
I am very confused now, when you said humeri you meant to say femur right??? they said the humeri was slightly internally rotated not the femur
Ah fuck my bad....yea, i meant to say femur....they say humeri so much for this guy that it stuck in my head as I was typing it.
I was confirming this quote he made:
the knee caps out...pronated feet, and externally rotated lower legs with the internally rotated femur.
it will help the knee cap get in line with femur and prevent it from mal-tracking and decrease the possibility of tissue trauma and patella-femoral.
slow down the negative...do split squats and focus on the lowering and the isometric in the hole and then the concentric.
deceleration is extremenly important.
alright thanks for straightening that out for me.
I think my problem is tight hamstrings, and TFL (I been stretching them everyday), but it all stemmed from the APT, the curve in my lowerback has really seemed to go down, it looks natural now...
in the postural assessment is says if your knees are flexed when standing, you have an internally rotated femur, and my knees are flexed when standing, and they look just like the guys in the pic
yea I can't do the negative, I can only do the positive, you mean while holding onto something? ok I will do that. I think balance is the problem, because when I attempt the negative I feel like I am going to fall over.
hold onto a broom stick with both of your hands, infront of you.
good idea, thankyou
I been doing what P said, stretching what feels tight (hams hip flexors, TFL), working on general strength, and now I am experiencing a new knee pain, in the back of the knee, It just happened all of a sudden, in the back of my knee when I walk or lockout my knee, anyone experience this? anyone know why it is happening?
dont lockout your knee when you stretch your hams. you need to keep a slight bend otherwise your going to be stretching the ligaments behind the knee and that is no good.
you should feel the stretch about a hands length from your knee
that must be the problem, because I have been stretching without a bend in the knees, thanks
How is the rest of your program going Mike? I haven't been around so fill me in. Are you still playing basketball? What's your current program look like? Are you still motivated? How is your core stability coming along? 
Don't leave us hanging. What's up Mike? 
How is the rest of your program going Mike? I haven't been around so fill me in. Are you still playing basketball? What's your current program look like? Are you still motivated? How is your core stability coming along?
Yea I am still playing ball. I am currently just trying to build some strength, balance, and rolling/stretching and most importantly lose weight. My knees are still fucked up, but the good news is that I am finally going to see an orthopedist/sports physician about it, really excited about that, maybe he can help me fix my posture, and stop the knee pain. Ofcourse I am still motivated. I am about 235lbs right now, the doctor says I will be good at 200, so that shouldn't be too hard. Losing weight is the most important thing right now.
thanks for stopping in
alright I was wrong I am not 235 I just got weighed I am 245 
, the holidays fucked me up, time to get serious, I want to be a an athletic kid in 6 months.
I got to be consistent with being active everyday, and sticking to a good diet should be easy.
I am going to write a program today, it will be focused on externally rotating my femurs, fixing my APT (core work), and gaining stability, and fixing the upper body posture also.
it is pretty sad that I have been a member here since february and I have 2000 posts on advising people what to do, and I am still a fat, weak guy that can't do a proper bw squat. I guess I have the weakest mind on this site.
ok that helped, time to do work. I am comitted to fitness...
Happy new year
, the holidays fucked me up, time to get serious, I want to be a an athletic kid in 6 months.I got to be consistent with being active everyday, and sticking to a good diet should be easy.
I am going to write a program today, it will be focused on externally rotating my femurs, fixing my APT (core work), and gaining stability, and fixing the upper body posture also.
it is pretty sad that I have been a member here since february and I have 2000 posts on advising people what to do, and I am still a fat, weak guy that can't do a proper bw squat. I guess I have the weakest mind on this site.
ok that helped, time to do work. I am comitted to fitness...
Happy new year
I am working out, but I am to lazy to post it, once I get more organized I will start posting it...
I basically do chair squats (I don't know why but this is not improving ), planks, bird-dogs, and I been working on bracing (I do this during school too while I am walking down the hall or just in class, lol kids must think I am crazy because I kind of shake when I put all my effort into it hehe)
and for upper body I just do rows, pull-ups, push-ups, military presses, and yes I will admit it curls and extensions
I find when I brace my core, my posture looks better, so my core is probably the problem.
I been stretching my TFL, Hip Flexors, and pecs/anterior delt... Gave up on stretching my lower back, because I get pain after trying to stretch it...
how do you guys remember your workout to post it? do you write it down in between sets, or do you just remember it in your head?
I basically do chair squats (I don't know why but this is not improving
), planks, bird-dogs, and I been working on bracing (I do this during school too while I am walking down the hall or just in class, lol kids must think I am crazy because I kind of shake when I put all my effort into it hehe)and for upper body I just do rows, pull-ups, push-ups, military presses, and yes I will admit it curls and extensions
I find when I brace my core, my posture looks better, so my core is probably the problem.
I been stretching my TFL, Hip Flexors, and pecs/anterior delt... Gave up on stretching my lower back, because I get pain after trying to stretch it...
how do you guys remember your workout to post it? do you write it down in between sets, or do you just remember it in your head?
Don't beat yourself up too much, Mike. Look at it this way, you have come a long way since your first post, we all have. You are more educated about what you need to tackle your health problems- through diet and training.
Just look at what has improved and decide what is and isn't working. It still sounds like your diet/ eating habits is the toughest part. I think that because you eat at school and it doesn't sound like you have a ton of great healthy options food wise makes it tough. But there must be a way to work around that. Most of us on this site do our own grocery shopping so we can pick healthier options. Have you tried bulgarian squats. That might help you with regular squats.
Talk to P or Cow about it.
Just look at what has improved and decide what is and isn't working. It still sounds like your diet/ eating habits is the toughest part. I think that because you eat at school and it doesn't sound like you have a ton of great healthy options food wise makes it tough. But there must be a way to work around that. Most of us on this site do our own grocery shopping so we can pick healthier options. Have you tried bulgarian squats. That might help you with regular squats.
Talk to P or Cow about it.
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Hey, Mike.
I was about 235 and dropped down to 185 within the last year or two. The easiest things I can tell you about diet are the following:
-Make every meal a good meal. If, every single time you eat, you decide to make the meal a healthy one, you'll never go wrong. That means no pop, fast food, processed food, etc - you know what to avoid, so start doing it!
-Replace whatever you're drinking with water. It's probably one of the easiest ways to cut calories.
-Try not to sleep at a friend's house or have them over too often. This may sound stupid, but all my friends have the worst diets I've ever seen. And when I'm a guest at someone else's house, I don't want to be a burden and say something like, "Actually, if you could make whole wheat pasta, that'd be great. If you need to buy some for me, then so be it." You get the picture.
-See if you can do your own shopping. Completely ignore everything except what you bought.
-Keep reviewing and researching your knowledge of diet and nutrition. It'll serve you well.
When I first started I was in pretty sad shape. Just take baby steps, man. I started with DB squats and military presses and curls. I had no idea what I was doing. And now I'm doing overhead Bulgarian squats (yes, you heard me right), Turkish get ups, farmer's walks, and a lot of other exercises that are just plain awesome. Please don't hesitate to stop in my journal for ideas, post questions there, or PM me with anything you want to talk about. I think we're right around the same age, so I may be able to offer some extra insight if you need it.
Good luck.
I was about 235 and dropped down to 185 within the last year or two. The easiest things I can tell you about diet are the following:
-Make every meal a good meal. If, every single time you eat, you decide to make the meal a healthy one, you'll never go wrong. That means no pop, fast food, processed food, etc - you know what to avoid, so start doing it!
-Replace whatever you're drinking with water. It's probably one of the easiest ways to cut calories.
-Try not to sleep at a friend's house or have them over too often. This may sound stupid, but all my friends have the worst diets I've ever seen. And when I'm a guest at someone else's house, I don't want to be a burden and say something like, "Actually, if you could make whole wheat pasta, that'd be great. If you need to buy some for me, then so be it." You get the picture.
-See if you can do your own shopping. Completely ignore everything except what you bought.
-Keep reviewing and researching your knowledge of diet and nutrition. It'll serve you well.
When I first started I was in pretty sad shape. Just take baby steps, man. I started with DB squats and military presses and curls. I had no idea what I was doing. And now I'm doing overhead Bulgarian squats (yes, you heard me right), Turkish get ups, farmer's walks, and a lot of other exercises that are just plain awesome. Please don't hesitate to stop in my journal for ideas, post questions there, or PM me with anything you want to talk about. I think we're right around the same age, so I may be able to offer some extra insight if you need it.
Good luck.
assassin
Elite Member
I read your goals at the first page .....buy a skip rope , jumping rope will help you lose weight , Gain balance and many other benefits ,even if you can't at the begining but keep trying....good luck
alright time to start posting again! my APT has gotten alot better, and now I just need to externally rotate my femur, thanks to cowpimp I know what to stretch, and today I just figured out how to temporarily externally rotate my femur...
here us what I did yesterday
stretched calves, hip flexors, groind, and TFL/it band
and I did side lying abductions, clamshells, glute bridges, RDLs, Box Squats, and alittle upperody work. I finally have hope that my knees are going to be alright. Plus I am going to an ortopedist this monday about my knees! so I am pretty pumped. Can't wait to be walking, running, and playing sports pain free!
My main goals right now are to externally rotate my femur, and strengthen my core. I been working on bracing and planks alot lately, and I notice the difference in my posture, and performance.
TY so much IM!
here us what I did yesterday
stretched calves, hip flexors, groind, and TFL/it band
and I did side lying abductions, clamshells, glute bridges, RDLs, Box Squats, and alittle upperody work. I finally have hope that my knees are going to be alright. Plus I am going to an ortopedist this monday about my knees! so I am pretty pumped. Can't wait to be walking, running, and playing sports pain free!
My main goals right now are to externally rotate my femur, and strengthen my core. I been working on bracing and planks alot lately, and I notice the difference in my posture, and performance.
TY so much IM!
