OK PEEPS! I want to start weight training AGAIN - and I know full body, 3 x's a week! I also know compound exercises. But whats the order of body parts?? I know I can easily beg for a routine or google it - but I want to be able to put it together myself so I can change it up every month or so - so what basics do I really need to know?? PLEASE!!??
Full body
- Thread starter shellsy21
- Start date
The principles to follow are basically those you listed. Compound exercises like squats, deads, presses, and pulls start first...followed by whatever else. Realize that if you want the basic principles they will be basic and general. If you're short on time you can superset or run a circut where you would typically put opposite or non-related movements back to back. An example would be pairing pressing with pulling.
Am I just being scared -I have such an issue with deads!* I have no confidence that I'm doing them right -even though from previous workouts they seemed to work the proper areas.* Whats with that?* Any suggestions to what else can replace them, or should I just study a video and have some faith in myself?!ALso - whats the order of muscles??* I know laregest to smallest (legs to tri's) right??* But whats in between?? Also Iam proof how you can learn so much from here, even from this basic stuff I just said!
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hhhmmmm........ If you are looking for variety, or ability to change, within a guideline or plan. Here are some ideas.
If you are doing 3 FBW per week, think of all the workouts the same. Like this.
Lower Body Pushing Exercise
Lower Pulling Exercise
Upper Body Pushing Exercise
Upper Body Pulling Exercise
Arms / other assistance exercise (anything you need to work on)
Abs / Low Back
Now that there is a layout, pick and choose different exercises for each part of the workout. A couple possibilities are these
Squat
RDL
Overhead Press
Lat Pull-Downs
Triceps Extensions / Reverse shoulder raise (super set)
Plank Exercise / Back Extensions (super set)
or
Lunge
Single Leg RDL
DB Bench Press
DB Bent Row
DB Curls / Side Shoulder Raise (super set)
Leg Raises / Reverse Hypers on Swiss Ball (super set)
Starting with a concept will ensure that you do not neglect any part of your body. It also allows for tons of variability in exercises.
You can also do some workouts circuit style if you like.
Or change the number of sets and reps.
Doing things this way will allow you to try many different exercises, rep ranges, circuits, and other types of training. You will find what you enjoy the most as well as what works best for you. All within the constructs of a basic layout.
Once you have had a chance to learn what exercises, rep ranges, set ranges, work best for you, then you can start changing the basic construct of the program based upon your specific goals, strengths, and weaknesses.
I hope I explained this well.
If you are doing 3 FBW per week, think of all the workouts the same. Like this.
Lower Body Pushing Exercise
Lower Pulling Exercise
Upper Body Pushing Exercise
Upper Body Pulling Exercise
Arms / other assistance exercise (anything you need to work on)
Abs / Low Back
Now that there is a layout, pick and choose different exercises for each part of the workout. A couple possibilities are these
Squat
RDL
Overhead Press
Lat Pull-Downs
Triceps Extensions / Reverse shoulder raise (super set)
Plank Exercise / Back Extensions (super set)
or
Lunge
Single Leg RDL
DB Bench Press
DB Bent Row
DB Curls / Side Shoulder Raise (super set)
Leg Raises / Reverse Hypers on Swiss Ball (super set)
Starting with a concept will ensure that you do not neglect any part of your body. It also allows for tons of variability in exercises.
You can also do some workouts circuit style if you like.
Or change the number of sets and reps.
Doing things this way will allow you to try many different exercises, rep ranges, circuits, and other types of training. You will find what you enjoy the most as well as what works best for you. All within the constructs of a basic layout.
Once you have had a chance to learn what exercises, rep ranges, set ranges, work best for you, then you can start changing the basic construct of the program based upon your specific goals, strengths, and weaknesses.
I hope I explained this well.
I sort of covered the whole full-body training thing in this thread: http://training.fitness.com/248621-post83.html
It is a long post, sorry. The part that is relevant to you is the last half if you want to skip ahead.
It is a long post, sorry. The part that is relevant to you is the last half if you want to skip ahead.
do the hardest exercises first, especially the ones where fatigue in the lower back could cause you to round it, and injure yourself.
in other words, squats, deadlifts...then pull-ups and presses.
as far as being worried about deadlifts....study, practice, have someone shoot video of you and post it here, or just watch yourself. they do take time.
rack pulls are another option...basically its the upper half of the movement only which can help you train up the lower back and posterior chain, plus build confidence do to regular deadlifts.
romanian deads and stiff leg deads are also variations you can rotate though.
the first deadlifts I ever did were with a trapezoidal bar...basically a big diamond shaped bar and you stood in the center. the grip was neutral at your sides, and you just stood up with it. however it really seemed like the emphasis was quads and glutes.
since learning more about muscles and training, I've never seen another bar like that to try out and compare to real/regular deadlifts.
in other words, squats, deadlifts...then pull-ups and presses.
as far as being worried about deadlifts....study, practice, have someone shoot video of you and post it here, or just watch yourself. they do take time.
rack pulls are another option...basically its the upper half of the movement only which can help you train up the lower back and posterior chain, plus build confidence do to regular deadlifts.
romanian deads and stiff leg deads are also variations you can rotate though.
the first deadlifts I ever did were with a trapezoidal bar...basically a big diamond shaped bar and you stood in the center. the grip was neutral at your sides, and you just stood up with it. however it really seemed like the emphasis was quads and glutes.
since learning more about muscles and training, I've never seen another bar like that to try out and compare to real/regular deadlifts.
Do legs have to be before upper body or can be between sets of upper body work?
Does it have to be performed in this order with the legs first and then upper body second, and then core third? What are the pro's and cons of a certain movement being done before the other?
I know that before lifting, an actual dynamic warm up and mobility drills should be done first and then plyometrics if the person wants to.
Movements with example of lifts
Quad Dominant - ex. Lunges or Squat
Hip Dominant - ex. Deadlift or RDL
Upper Body Horizontal Push with Upper Body Horizontal Pull right after each other or vise versa - ex. Push=Bench Press or Push Up | Pull=Bent Over Row or Inverted Row
Upper Body Vertical Push with Upper Body vertical Pull right after each other or vise versa - ex. Push=Front Squat to Push Press | Pull=Lat Pulldown or Pull Up
Any extra shoulder/rotator cuff work - ex. lateral raises, front raises, external/internal rotations, and so on
Core Work - woodchops or reverse crunches or planks or whatever
Does it have to be performed in this order with the legs first and then upper body second, and then core third? What are the pro's and cons of a certain movement being done before the other?
I know that before lifting, an actual dynamic warm up and mobility drills should be done first and then plyometrics if the person wants to.
Movements with example of lifts
Quad Dominant - ex. Lunges or Squat
Hip Dominant - ex. Deadlift or RDL
Upper Body Horizontal Push with Upper Body Horizontal Pull right after each other or vise versa - ex. Push=Bench Press or Push Up | Pull=Bent Over Row or Inverted Row
Upper Body Vertical Push with Upper Body vertical Pull right after each other or vise versa - ex. Push=Front Squat to Push Press | Pull=Lat Pulldown or Pull Up
Any extra shoulder/rotator cuff work - ex. lateral raises, front raises, external/internal rotations, and so on
Core Work - woodchops or reverse crunches or planks or whatever
Do it how you want. There are plenty of times we go into the gym with our plans and somebody is using the equipment we need. Do we sit and wait, absolutely not! We reorganize and usually have just as great of a workout.
It also depends on your goals IMO. If you want to deadlift heavy weight, then you probably should do those first. But if you're not into that, then you certainly can do something else first. However if you become fatigued, recognize that and dont try to overdo it. Ex: Your fatigued from your back exercises and now when you deadlift you dont feel the weight is appropriate because you're alittle tired. Recognize you are not as fresh as the previous workout and lower the weight.
All you need is a stimulus.
Okay, thanks! I am staying away from the squats and deadlifts right now though until I can get one of my legs to get the same length. One leg is longer than the other (left leg is shorter, right leg is longer), so one leg gets worked more than the other during squats or deadlift. My right QL is tight, probably because of the inbalance and maybe other tight spots somewhere, so I have to work on my left side and get that stronger until its even with my right side.
How are you getting your legs the same "length"? Saw? File?
You could do single leg movements.
You could do single leg movements.
Thats what I am planning on doing. I see a chiropractor and he makes my legs the same length, but then somehow the left leg keeps getting short after like a day later or so. Do you know what might be causing it to not stay where it should be? I do have tight hip flexors and glutes (right glute and right hip abductor is tighter than the left when I do the glute stretch or 90 degree hip abductor stretch). As far as hip flexors go, my left I think is tighter. and I also have a tight QL.
Oh and I play softball. left handed batter, right handed thrower. Maybe that might be a cause. I don't know. I was never aware of the one leg shorter or longer until I went to see the chiropractor.
My options for lifting...
Lunges or Single Leg Squats for Quad Dominant
Single Leg RDL's (still working on my balance for these though and I cant get my leg straight without tilting, so it has to be bent)) for Hip Dominant and I can't think of another for hip dominant unilateral
Oh and I play softball. left handed batter, right handed thrower. Maybe that might be a cause. I don't know. I was never aware of the one leg shorter or longer until I went to see the chiropractor.
My options for lifting...
Lunges or Single Leg Squats for Quad Dominant
Single Leg RDL's (still working on my balance for these though and I cant get my leg straight without tilting, so it has to be bent)) for Hip Dominant and I can't think of another for hip dominant unilateral
So I am assuming then that your leg isnt longer by measurement, but rather your spinal alignment?
I cannot say for sure because I do not know much about alignment and such. If I did, it would of been fixed and I would not have this problem. As you could also tell, I do not know much about exercising or if I am doing the right exercises for my goal and such. Do you want to see pictures of me from all 4 angles and then you could tell me what I may need to work on, weaknesses, and what I should avoid and such? Its hard to explain by words.
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Work "outward." Start each exercise working the large "central" muscles first (chest/back/shoulders/legs) and the smaller afterwards (biceps/triceps/calves/etc).
Your leg isn't any shorter... Your hip flexors are just so tight on one side that they are pulling your leg deeper up into the socket. You really should be careful with that... If you ever go bone to bone your looking at full hip replacement surgery.
Sorry, but chiros are not real docs. They give you temp relief, but their entire business model is based on turning you into residual income, not getting you out of rehab as quickly as possible. Bone doesn't move muscle... Muscle moves bone! That's why the "fix" he does for you is only temporary. Until you address the issues making that side so much tighter, you are going to continue to have shoulder problems.
I would recommend foam rolling, and maybe start doing some band resisted lateral hip movement (like shuffle drills).
Even saying that is just guess though. Without actually testing you that's all I can do. The problem could exist in your feet for all I know (you'd be surprised how many people have that problem). All force starts at the big toe. If one area along that chain is not doing it's job...
I cannot afford going to any personal trainer and CSCS. The gym won't be open at my school again until Spring semester and my parents don't want to pay for a gym membership, so I am limited in what I could do. My parents won't pay me to go to anything and it sucks. I don't have a job yet, but I am planning on getting one soon after I find out Jan 15th-16th at tryouts for softball if I make my JC team or not. My mom also says my posture is fine and everything and to stop worrying and reading all this stuff on the internet. My mom does not even exercise or workout and she smokes too. There is no way I am going to listen to her and mess myself up even more in my posture. I am lucky I am even seeing a chiropractor (she wants me to go once a month now instead of every week or every 2 weeks) According to my pictures, my posture and muscle balance is not good. I have to do things for free online and get the best information that I can. I have not lifted weights in a while because I want to figure out what my problem is first and find the right exercises to do for the muscles.
I hate having to try and rely on the internet because you guys can only look at pictures of me. You cannot feel me or anything. It's also hard to find people that is willing to help you out as well because their busy or want you to pay money for tem to help you.
On the other hand,
In these pictures I think I look a bit stiff and I am trying my best to stay in the same spot. My camera was on a 10 second timer to get myself set up
My body - Front, Back, Side, Neck Rotation, feet, legs (front, back, side)
arms behind back stretch and abductor stretch
sleep position
About me (below in - list) and what you should know about what is tight and such before you give me weigtlifting exercises to do (also what to avoid right now), dynamic stretches to do, locomotion exercises, etc.
Note: I wrote a lot of stuff here and I don't know how to write things in simple sentences and in the shortest possible because of my little learning disability and reading comprehension. I explained the best that I could. I don't want to have to keep asking questions and one of you asking me questions, so I am trying to get everything all in one thread about me as much as I could think of because this is the internet. The more info you know about me, the more you could help me.
- I'm 5'0, 21 years old, 105 pounds, I am athletic, and I play softball and sometimes Soccer. I can also run pretty fast.
- I play softball and I bat left handed, throw right handed; therefore, as you could see in the pictures, the sides of my body has an inbalance. One oblique is stronger than the other side and according to my pictures, you can see the slight lean to one side
- I used to be a stomach sleeper (is why I most likely have a lot of these inbalances and I used to be very twisted in the hips according to my chiropractor)..and this is how all my problems probably started. I started sleeping on my side a day before Christmas.
- my right hip pops sometimes depending what I am doing, but no pain
- my left knee has a clicking sound when I walk, but no pain. probably snapping syndrom like the hip
- left glute is more flexible than right glute
- left hip abductor is more flexible than right hip abductor according to the laying on back 90 degree hip abductor stretch (view picture)
- I have tightness hip flexors, glutes, and right QL, upper trapezius/levator scapulae/Sternocleidomestoid muscles
- Neck Rotation: I could turn my head to the right side more than I can to the left. Tension or something is blocking me from turning my head fully to the left. I also hear a little weird noise like there is something swimming around in the muscle thats doing it (no pain though) when trying to turn further
- One hip is higher than the other. My right leg is longer than my left
- I used to have one shoulder higher than the other and hunched shoulders, but the chiropractor fixed it during my first session 2 months ago. Hopefully they still are good. I am trying my best to keep my shoulders down and back; especially when I am lifting weights. My throwing arm has gotten better too.
- I do not have scoliosis according to my chiropractor and I do not experience any pains anywhere. Just knotts, tension, and tightness and sometimes aches from being in a certain position for a certain period of time.
- I hate how my butt looks and I used to sit at the computer a lot throughout the day without getting up and such, It looks fat and ugly (especially when I sit down)
- I think I have anterior pelvic tilt
- When I try to reach for my fingers of the top/bottom hand behind my back (see picture), I could bring my left arm (bottom arm) up to touch the finger tips of my right arm (top arm). When I try the other side, I cannot do it. My wrist of my right arm does not seem like it has the same ROM as my left. I do not know what muscles the bottom arm is stretching.
- I cannot touch my toes, but getting closer the more flexible my hip flexors, glutes, and abductors get.
- I made myself a stretching routine with 10-15 seconds of passive stretching, 10-15 seconds of isolated stretching, and 10-15 seconds of passive stretching again for each muscle. My flexibility is improving using this method (PNF). I have used static in the past, but static stretching is crap for me.
- When I foam roll, the knotted/tension areas I find is the QL, glute max, glute medius, TFL, hip flexors, more left quad than right quad,
- I could do bodyweight Pull Ups, regular push ups, and inverted rows, so you know how my strength in that is.
- I could balance better on my left leg than my right leg even though I am right handed.
As you can see and that I can see is that I have a lot of muscle inbalances and possibly weaknesses in areas. I have trouble making weightraining programs because of this and I am finally trying to actually post pictures of myself to see what I should exactly be doing to correct these inbalances. I know I should stay away from squats and deadlifts (2 legged) until my hips get even length where it belongs.
When I squat or deadlift (I can squat down fine with good ROM), my weight shifts a little more to my right leg than my left. As you could see in my pictures of my back, my right lower back is stronger than the left lower back. and my right QL is tight (I feel a knott when I put a tennis ball there to try and massage it) and this is probably why and also because left leg is longer than the right. By the way, for one legged RDL, my balance is not very good (especially with right leg), but I am practicing with just bodyweight for dynamic warm up right now.
any specific dynamic warm up exercise muscles I should be doing/focusing on based on my inbalances/inflexibility? I have a long list of a bunch I found over the internet that I can choose from and learned in person through playing sports and watching others. How many lower body ones should be done in one warm up session for dynamic flexibilty and the full body warm up like skips and such. When should the skips/high knees/butt kicks, and such be done? Before the mobility (dynamic flexibility stretches) work or after? I have always done then before the mobility (dynamic flexibility stretches) as warming up my legs (If thats the right way). This mobility work I could maybe do a couple of times a day and then stretch afterwords to improve the flexibility. maybe I should do stretching before mobility work when muscles are cold (what mike boyle said because when muscles are warm and then you stretch the warm muscles after the workout. After your muscles get cold again, you lose the flexibility. Boyle is right because I do lose it.). I stretch cold now. I most likely won't do it before a softball practice or sprint work or whatever because I hear that muscles don't work at 100% when stretched before a workout), but I could stretch every morning and do dynamic work right when I wake up and also before I go to bed.
for the weightroom - What I need to know is what exercises I should stay away from and what exercises I should be doing. I like doing full body workouts all in one session. I have dumbbells, medicine balls, lat pulldown machine, and barbells at home with plates). Also, I am thinking about doing a workout A and B workout or maybe just stick to one or just switch from A to B each training session. What should be the best sets/reps I should be doing these in?
Quad Dominant
Hip Dominant
Upper Body Horizontal Push
Upper Body Horizontal Pull
Upper Body Vertical Push
Upper Body Vertical Pull
Any extra shoulder work or whatever I should be doing?
Core Work
I know for the push/pulls, they will be probably done back to back probably to save time in the weightroom and I was thinking core work between sets of the push/pulls or if its a good idea to do it after all the lifting. I want to make sure I am not getting fatique and I want to be spending time on my lifting the shortest time possible.
Another question here (Last question):
What is the neutral non-compensatory position for sleeping? Am I sleeping in the neutral non-compensatory position now? The only thing I want to change is my shoulder position for my right shoulder thats on the bed. It bothers me in the morning when I wake up. I hope this is the right sleeping position and that no problems will occur. When I am sleeping on my side, I know that I will stay in one spot and not move around. I know that sleeping wrong could bring things out of alignment and make muscles tighten up. The ache/tightness I feel in the morning when I wake up is the right shoulder/trapz and right glute medius above my hip abductor (I have been foam rolling this area like crazy lately and my glute medius is tender from all the foam rolling (tennis ball)). I don't get anymore ache feeling in my back though since changing to this position. The thing I am worried about in this position is my right shoulder and tender glute medius (I am hoping the foam rolling is working and the tender feeling after rolling so much on it is a good sign)
I hate having to try and rely on the internet because you guys can only look at pictures of me. You cannot feel me or anything. It's also hard to find people that is willing to help you out as well because their busy or want you to pay money for tem to help you.
On the other hand,
In these pictures I think I look a bit stiff and I am trying my best to stay in the same spot. My camera was on a 10 second timer to get myself set up
My body - Front, Back, Side, Neck Rotation, feet, legs (front, back, side)
arms behind back stretch and abductor stretch
sleep position
About me (below in - list) and what you should know about what is tight and such before you give me weigtlifting exercises to do (also what to avoid right now), dynamic stretches to do, locomotion exercises, etc.
Note: I wrote a lot of stuff here and I don't know how to write things in simple sentences and in the shortest possible because of my little learning disability and reading comprehension. I explained the best that I could. I don't want to have to keep asking questions and one of you asking me questions, so I am trying to get everything all in one thread about me as much as I could think of because this is the internet. The more info you know about me, the more you could help me.
- I'm 5'0, 21 years old, 105 pounds, I am athletic, and I play softball and sometimes Soccer. I can also run pretty fast.
- I play softball and I bat left handed, throw right handed; therefore, as you could see in the pictures, the sides of my body has an inbalance. One oblique is stronger than the other side and according to my pictures, you can see the slight lean to one side
- I used to be a stomach sleeper (is why I most likely have a lot of these inbalances and I used to be very twisted in the hips according to my chiropractor)..and this is how all my problems probably started. I started sleeping on my side a day before Christmas.
- my right hip pops sometimes depending what I am doing, but no pain
- my left knee has a clicking sound when I walk, but no pain. probably snapping syndrom like the hip
- left glute is more flexible than right glute
- left hip abductor is more flexible than right hip abductor according to the laying on back 90 degree hip abductor stretch (view picture)
- I have tightness hip flexors, glutes, and right QL, upper trapezius/levator scapulae/Sternocleidomestoid muscles
- Neck Rotation: I could turn my head to the right side more than I can to the left. Tension or something is blocking me from turning my head fully to the left. I also hear a little weird noise like there is something swimming around in the muscle thats doing it (no pain though) when trying to turn further
- One hip is higher than the other. My right leg is longer than my left
- I used to have one shoulder higher than the other and hunched shoulders, but the chiropractor fixed it during my first session 2 months ago. Hopefully they still are good. I am trying my best to keep my shoulders down and back; especially when I am lifting weights. My throwing arm has gotten better too.
- I do not have scoliosis according to my chiropractor and I do not experience any pains anywhere. Just knotts, tension, and tightness and sometimes aches from being in a certain position for a certain period of time.
- I hate how my butt looks and I used to sit at the computer a lot throughout the day without getting up and such, It looks fat and ugly (especially when I sit down)
- I think I have anterior pelvic tilt
- When I try to reach for my fingers of the top/bottom hand behind my back (see picture), I could bring my left arm (bottom arm) up to touch the finger tips of my right arm (top arm). When I try the other side, I cannot do it. My wrist of my right arm does not seem like it has the same ROM as my left. I do not know what muscles the bottom arm is stretching.
- I cannot touch my toes, but getting closer the more flexible my hip flexors, glutes, and abductors get.
- I made myself a stretching routine with 10-15 seconds of passive stretching, 10-15 seconds of isolated stretching, and 10-15 seconds of passive stretching again for each muscle. My flexibility is improving using this method (PNF). I have used static in the past, but static stretching is crap for me.
- When I foam roll, the knotted/tension areas I find is the QL, glute max, glute medius, TFL, hip flexors, more left quad than right quad,
- I could do bodyweight Pull Ups, regular push ups, and inverted rows, so you know how my strength in that is.
- I could balance better on my left leg than my right leg even though I am right handed.
As you can see and that I can see is that I have a lot of muscle inbalances and possibly weaknesses in areas. I have trouble making weightraining programs because of this and I am finally trying to actually post pictures of myself to see what I should exactly be doing to correct these inbalances. I know I should stay away from squats and deadlifts (2 legged) until my hips get even length where it belongs.
When I squat or deadlift (I can squat down fine with good ROM), my weight shifts a little more to my right leg than my left. As you could see in my pictures of my back, my right lower back is stronger than the left lower back. and my right QL is tight (I feel a knott when I put a tennis ball there to try and massage it) and this is probably why and also because left leg is longer than the right. By the way, for one legged RDL, my balance is not very good (especially with right leg), but I am practicing with just bodyweight for dynamic warm up right now.
any specific dynamic warm up exercise muscles I should be doing/focusing on based on my inbalances/inflexibility? I have a long list of a bunch I found over the internet that I can choose from and learned in person through playing sports and watching others. How many lower body ones should be done in one warm up session for dynamic flexibilty and the full body warm up like skips and such. When should the skips/high knees/butt kicks, and such be done? Before the mobility (dynamic flexibility stretches) work or after? I have always done then before the mobility (dynamic flexibility stretches) as warming up my legs (If thats the right way). This mobility work I could maybe do a couple of times a day and then stretch afterwords to improve the flexibility. maybe I should do stretching before mobility work when muscles are cold (what mike boyle said because when muscles are warm and then you stretch the warm muscles after the workout. After your muscles get cold again, you lose the flexibility. Boyle is right because I do lose it.). I stretch cold now. I most likely won't do it before a softball practice or sprint work or whatever because I hear that muscles don't work at 100% when stretched before a workout), but I could stretch every morning and do dynamic work right when I wake up and also before I go to bed.
for the weightroom - What I need to know is what exercises I should stay away from and what exercises I should be doing. I like doing full body workouts all in one session. I have dumbbells, medicine balls, lat pulldown machine, and barbells at home with plates). Also, I am thinking about doing a workout A and B workout or maybe just stick to one or just switch from A to B each training session. What should be the best sets/reps I should be doing these in?
Quad Dominant
Hip Dominant
Upper Body Horizontal Push
Upper Body Horizontal Pull
Upper Body Vertical Push
Upper Body Vertical Pull
Any extra shoulder work or whatever I should be doing?
Core Work
I know for the push/pulls, they will be probably done back to back probably to save time in the weightroom and I was thinking core work between sets of the push/pulls or if its a good idea to do it after all the lifting. I want to make sure I am not getting fatique and I want to be spending time on my lifting the shortest time possible.
Another question here (Last question):
What is the neutral non-compensatory position for sleeping? Am I sleeping in the neutral non-compensatory position now? The only thing I want to change is my shoulder position for my right shoulder thats on the bed. It bothers me in the morning when I wake up. I hope this is the right sleeping position and that no problems will occur. When I am sleeping on my side, I know that I will stay in one spot and not move around. I know that sleeping wrong could bring things out of alignment and make muscles tighten up. The ache/tightness I feel in the morning when I wake up is the right shoulder/trapz and right glute medius above my hip abductor (I have been foam rolling this area like crazy lately and my glute medius is tender from all the foam rolling (tennis ball)). I don't get anymore ache feeling in my back though since changing to this position. The thing I am worried about in this position is my right shoulder and tender glute medius (I am hoping the foam rolling is working and the tender feeling after rolling so much on it is a good sign)
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Something I found guys when I was searching for frontal plane core exercises..
Sagittal Plane, Frontal Plane, and Transverse Plane for the hip, trunk, and shoulders.
Joint: Hip
Sagittal - Flexion/Extension
Frontal - Abduction/Adduction
Transverse - Horizontal Flexion/Extension
Joint: Shoulder
Sagittal - Flexion/Extension
Frontal - Abduction/Adduction
Transverse - Horizontal Flexion/Extension
Joint: Trunk
Sagittal - Flexion/Extension
Frontal - Right Lateral Flexion/Left Lateral Flexion
Transverse - Right Rotation/Left Rotation
There are some exercises I have never heard of though.
Is Prone Chest Raise the superman exercise? What is a "suspended Pike"?
For Abduction, it just says hip abduction. What exercises are for the hip abduction? like for example - hip adduction is lateral lunge. There gotta be some kind of lunge for hip abduction or something. I thought abduction would also be the lateral lunge and lateral step up too because when we shuffle, we use both the abductors and adductors right?
Those are the only exercises I am confused with or do not reconize. By the way, a lot of these exercises (especially the shoulder ones) aren't the best examples. no lateral raises, front raises, bent over raises, or whatever is mentioned and even planks.
By the way....quad dominant/hip dominant, upper body horizontal push/pull, vertical push/pull, and core work from all 3 planes...Are all 3 plane of movements included in these? If not, which is left out? Should we train by this or by the site url I posted (hip, shoulders, and trunk) for those who's goal is training by movement and muscle balance? I have a lot of inbalances I need to fix.
Sagittal Plane, Frontal Plane, and Transverse Plane for the hip, trunk, and shoulders.
Joint: Hip
Sagittal - Flexion/Extension
Frontal - Abduction/Adduction
Transverse - Horizontal Flexion/Extension
Joint: Shoulder
Sagittal - Flexion/Extension
Frontal - Abduction/Adduction
Transverse - Horizontal Flexion/Extension
Joint: Trunk
Sagittal - Flexion/Extension
Frontal - Right Lateral Flexion/Left Lateral Flexion
Transverse - Right Rotation/Left Rotation
There are some exercises I have never heard of though.
Is Prone Chest Raise the superman exercise? What is a "suspended Pike"?
For Abduction, it just says hip abduction. What exercises are for the hip abduction? like for example - hip adduction is lateral lunge. There gotta be some kind of lunge for hip abduction or something. I thought abduction would also be the lateral lunge and lateral step up too because when we shuffle, we use both the abductors and adductors right?
Those are the only exercises I am confused with or do not reconize. By the way, a lot of these exercises (especially the shoulder ones) aren't the best examples. no lateral raises, front raises, bent over raises, or whatever is mentioned and even planks.
By the way....quad dominant/hip dominant, upper body horizontal push/pull, vertical push/pull, and core work from all 3 planes...Are all 3 plane of movements included in these? If not, which is left out? Should we train by this or by the site url I posted (hip, shoulders, and trunk) for those who's goal is training by movement and muscle balance? I have a lot of inbalances I need to fix.
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Great sleep position. haha
I echo JP on chiros. I go once in a while to a family friend for checkup and alignment. My father in law thinks he has hip arthritis, then he thinks he has tight piriformis, now arthritis again. He was going to him for help but finally stopped after 6 months because it wasnt getting him anywhere. Too bad he believes to much into homeopathy healing to actually stretch. He is going to start using a "zapper" type device in hopes it will work. He will probably waste 2-5 years of his life on this stuff and continue to be in pain.
Sorry to side track your thread shells.
I echo JP on chiros. I go once in a while to a family friend for checkup and alignment. My father in law thinks he has hip arthritis, then he thinks he has tight piriformis, now arthritis again. He was going to him for help but finally stopped after 6 months because it wasnt getting him anywhere. Too bad he believes to much into homeopathy healing to actually stretch. He is going to start using a "zapper" type device in hopes it will work. He will probably waste 2-5 years of his life on this stuff and continue to be in pain.
Sorry to side track your thread shells.
You could try posting in the injury/rehab section over at jpfitness with pictures of your friend and they can help you. That what jpfitness suggested me to do and I did that and I am waiting for replies now. They have a lot of certificated people over there and also I think some physical therapists that may be able to help too.
I am a member over there.