Fixing my posture, and getting some balance!

[P-funk]

when you say "gave out", I think that you lost your footing and control of your leg (maybe even fell) or lost balance for a second.

 

[mike456]

wow when It happened it was my left leg that was really hurting well I been sitting down for the past 30 min with my left leg on my right leg, and now my left leg doesnt hurt, but the right still does, you think maybe a tight TFL is causing it?

 

[mike456]

this is how I was sitting, with my left foot resting on my right leg, if you don't know what I was talking about

http://img144.imageshack.us/img144/7871/sittingcj3.jpg

 

[mike456]

I can extend my knee while seated with no pain, but when I am standing/walking it hurts

 

[mike456]

"??? Moving on to the lower body, there are definite anterior pelvic tilt implications on the femur. Specifically, anterior tilt of the pelvis forces the femur into internal rotation. This places stress on the lateral part of the thigh, most notably the vastus lateralis muscle and the tensor fascia latae (TFL) and iliotibial band (ITB). These areas become shortened, tight, and are usually implicated in cases of lateral knee pain.

??? While the inward rotation of the femurs carry on to the tibiae, it's important to note that a condition known as genu valgum (knock knees) often develops. With this condition, the tibia abducts (moves away from the midline of the body) relative to the femur. This can place a great deal of stress on the medial aspect of the knee.

The tibia internally rotates on the talus in the closed-chain position. This internal tibia rotation is associated with pronation of the subtalar joint (involves the talus and calcaneus). In plain English, this means your feet flatten.
"

this is my problem, I know how to fix it. I wish I saw this earlier.

 

[mike456]

Lower Body: Hypertonic/Shortened/Overactive

1. Iliacus, Psoas Major and Minor, Rectus Femoris: hip flexion and external rotation.

2. Rectus Femoris: hip flexion and knee extension.

3. Lumbar Erector Spinae (Spinalis, Longissimus, and Iliocostalis: Lumborum fibers): hip extension and lateral flexion of spine.

4. Quadratus Lumborum: ipsilateral flexion and stabilization of pelvis and lumbar spine. However, when active bilaterally, the QL contributes to lumbar extension, which can be accentuated with anterior pelvic tilt.

5. Hamstrings (semitendinosus, semimembranosus, biceps femoris): hip extension, internal rotation (semitendinosus and semimembranosus), and external rotation (biceps femoris only); knee flexion, internal rotation (semitendinosus and semimembranosus), and external rotation (biceps femoris only).

6. TFL/ITB (ITB is fascia): hip abduction, flexion, and internal rotation.

7. Adductors (Adductor Longus, Brevis, and Magnus; Gracilis, and Pectineus): hip adduction, flexion or extension (depending on position), and external or internal rotation (depending on position), and knee flexion (gracilis only).

8. Piriformis, Gemellus superior, Obturator Internus, Gemellus Inferior, Obturator Externus, and Quadratus Femoris: hip external rotation.

9. Vastus lateralis: knee extension

10. Peroneals (Peroneus longus, brevis, and tertius): eversion, plantarflexion (tertius contributes to dorsiflexion).

11. Soleus: plantarflexion

12. Gastrocnemius (especially lateral head): plantarflexion, knee flexion.


Lower Body: Hypotonic/Lengthened/Inhibited

1. Gluteus maximus: hip extension, external rotation, and adduction (lower fibers only).

2. Gluteus medius and minimus: hip abduction, internal rotation (both), and external rotation (medius only as the hip abducts).

3. Rectus Abdominus: lumbar flexion and ipsilateral flexion.

4. Transverse Abdominus (TVA): stabilization of lower back (function is integrated with multifidus and pelvic floor muscles).

5. Multifidus (lumbar): segmental spinal stabilization (synergist of TVA), lumbar extension, and rotation (both contralateral and ipsilateral).

5. Internal Oblique: lumbar flexion, ipsilateral flexion, and ipsilateral rotation.

6. External Oblique: lumbar flexion, ipsilateral flexion, and contralateral rotation.

7. Vastus medialis: knee extension

8. Tibialis anterior: inversion and dorsiflexion

9. Tibialis posterior: inversion and plantarflexion

 

[Double D]

How are things coming along Mike? I really havent talked to you in a while.

 

[mike456]

ok, I quit, I finally realized I am not going to be able to fix my posture problems online, My options are:
a. Get on some sort of team, so i can meet with the athletic trainer of the school.
b. Go to the doctor, and tell her I need physical therapy.

I will try option a first

 

[mike456]

Ok I am going to do what P-funk said (Get general strength, stretch what feels tight, lose weight- diet/cardio, learn good form/technique)

This is my program, I will do workout A today when I get home

TBW A:
Stretch: Hamstrings, Lower Back- 3x20sec RI
Dynamic Warm-up

A1. DB Pile Squat 5x5@30secRI
A2. Planks 5x- @30sec RI

B1. Cable Rows 4x5@30secRI
B2.Push-ups 4x-@30secRI

C1. Bird-dogs 3x- (5sec hold at extension)@30sec RI
C2. Side Planks 3x-@30secRI

Stretch: Hamstrings, Lower Back- 3x20sec RI

TBW B:

Stretch: Hamstrings, Lower Back- 3x20sec RI
Dynamic Warm-up

A1. DB Box Squat 5x5@30secRI
A2. Planks 5x- @30sec RI

B1. Machine Pull-ups 4x5@30secRI
B2. DB Standing Overhead Press 4x5@30secRI

C1. Bird-dogs 3x- (5sec hold at extension)@30sec RI
C2. Side Planks 3x-@30secRI

Stretch: Hamstrings, Lower Back- 3x20sec RI

 

[P-funk]

i thought you were doing neanderthal no more?

 

[tucker01]

i thought you were doing neanderthal no more?

Is that americanese?

 

[P-funk]

Is that americanese?

it is the name of the training program you dumb fuck canuck.

 

[tucker01]

LOL

I realize that retard. That is my next Halloween costume Captain Canuck.

I was busting on your statement in general

 

[P-funk]

LOL

I realize that retard. That is my next Halloween costume Captain Canuck.

I was busting on your statement in general

you should wear it for christmas and come down the chimney for your children. they would understand....Fuck Santa....We haev Capt. Canuck!! Woot! Woot!

 

[tucker01]

Would if I could but I don't have a chimney. Shit who am I kidding I would probably get stuck anyway.

 

[AKIRA]

You assholes just hijacked his own thread/journal!

Ok I am going to do what P-funk said (Get general strength, stretch what feels tight, lose weight- diet/cardio, learn good form/technique)

I thought this was the main focus from the very start(?) Has there been ANY improvement? That sounds like a sound solid plan to me.

 

[mike456]

i thought you were doing neanderthal no more?

i started thinking I might not have the same problems as them, so I just made my own (their knee caps face in, mines don't) so I am just going to stop stressing about it, and do what you said

 

[mike456]

You assholes just hijacked his own thread/journal!







I thought this was the main focus from the very start(?) Has there been ANY improvement? That sounds like a sound solid plan to me.

yea I could do box squats know when I was know were close to that, but still lots of knee pain

 

[fUnc17]

do you have a foam roller yet?
are u doing glute activation work?
are you warming up properly?

all of these have a tremendous effect on your goals. This is what I have been doing the past month

foam roll
dynamic flexiblity warmup
Joint warmup
glute activation
KB snatches
Pullups
Cable Rows
DB chest fly stretch
KB Front squats
Reverse Hypers
Static stretching of hip flexors, hamstrings, calves, ankles and neck

Before this I was unable to do 1 GHR and I am by no means weak. Now I can do sets of bodyweight GHR's no problem

If your interested I will post my entire dynamic warm up. I have seen incredible postural improvements doing this workout. At first I was only doing a few of those movements, but since have progressed to front squats with KB's

 

[mike456]

do you have a foam roller yet?
are u doing glute activation work?
are you warming up properly?

all of these have a tremendous effect on your goals. This is what I have been doing the past month

foam roll
dynamic flexiblity warmup
Joint warmup
glute activation
KB snatches
Pullups
Cable Rows
DB chest fly stretch
KB Front squats
Reverse Hypers
Static stretching of hip flexors, hamstrings, calves, ankles and neck

Before this I was unable to do 1 GHR and I am by no means weak. Now I can do sets of bodyweight GHR's no problem

If your interested I will post my entire dynamic warm up. I have seen incredible postural improvements doing this workout. At first I was only doing a few of those movements, but since have progressed to front squats with KB's

yea I have a foam roller and I been rolling my hips and calves almost everyday
yea I am always warmed up
for glute activation I stretch my hip flexors, and do some glute bridges, and I usually just squeeze my ass as hard as possible. Thanks for posting your program, but half of those exercises I cannot do.

yesterday I went to workout, and I couldnt even do 1 box squat with proper form, my knees just hurt too much, I swear my posture is getting worse everyday.

my only option is to keep rolling stretching, train my upperbody, do some cardio, and stick to my diet so I can lose weight. I have been doing good with the diet for the past week or so

 

[mike456]

holy shit!- http://www.protonics.com/How Pelvic Instability is the root cause.htm

 

[fUnc17]

alot of the problem is being inactive and sitting on your ass, you need to go play a sport

 

[P-funk]

where is the knee pain? maybe you have patella femoral?

 

[mike456]

alot of the problem is being inactive and sitting on your ass, you need to go play a sport

I have been playing basketball very frequently, and we play sports in gym very other day.
Truse me I play as much as possible

 

[mike456]

where is the knee pain? maybe you have patella femoral?

the inner side

 

[P-funk]

it is probably just a mal tracking patella issue, do to your poor posture.

you really NEED to get someone to look at you and give you an analysis. Your quality of life is the most important thing. if you are this out of whack now....think aboutin 10yrs.

 

[mike456]

it is probably just a mal tracking patella issue, do to your poor posture.

you really NEED to get someone to look at you and give you an analysis. Your quality of life is the most important thing. if you are this out of whack now....think aboutin 10yrs.

well I am going home in a couple of weeks so I will go see my doctor, and maybe she will send me to a specialist

 

[DOMS]

well I am going home in a couple of weeks so I will go see my doctor, and maybe she will send me to a specialist

Save yourself a few bucks and skip the GP, go straight to the specialist. That's what I did.

 

[CowPimp]

Save yourself a few bucks and skip the GP, go straight to the specialist. That's what I did.

Agreed. Don't waste your time with someone who's job is really not to diagnose orthopedic issues and movement impairment.

 

[mike456]

down to 235 from 245 3 weeks