Warrior Wellness thread-Beginning to Clean the Slate

[Ryan]

Hi all... I am posting this thread to track my progress with Warrior Wellness in regards to improving joint strength and health. Let me convey the story (I apologize in advance as this will be long):

I have been struggling with aching joints especially in my neck and back. I have 2 10lbs. Clubbells and the CST manual and video. I began using them, exploring the movements with them and even got some advice from Coach Sonnon (thanks Coach) on how to begin with them for slow, general strength. When I began, I couldn't keep focused; I felt that somehow even with these remarkable tools I was creating more of an imbalance in my body. I stopped using them. I stopped doing all "exercise" except rolling and rocking on my spine to aleviate the pain there. The worst place is in the upper part of the middle third of my back (hope that makes sense). The area is tight and it feels as though there is a long, knotted cord of muscle about 4 inches long. This runs parallel to my spine about an inch to the left.

Anyway, I felt as though I needed to start more discretely and the base level of motor functioning. I needed retraining and proper joint strength before I try to move any further. I need refinement before strength. Building a house on sand is not a good idea.

I received WW a couple days ago and reviewed all the tapes. Biting back the urge to jump ahead I will focus on the beginning foundation. My goal is to free up my range of motion in all my joints but most especially in my back. I have a feeling that someone will probably suggest I need Be Breathed as well. I have a little one coming within the next week or so and my wife and I are trying to budget as best we can... It will have to wait for a while...

For the next 8 weeks, I will do nothing but WW everyday and track my progress faithfully. For some reason I feel like I may want to do it twice a day as tolerated, not in the beginning, but perhaps after the first four to six weeks.

I want and appreciate all feedback. I am grateful to have a place to post my progress and thoughts relating to my health. So here we go...

Thanks,

Ryan

[Ryan]

Date:7/19/04
Time:8:00AM, took about 25 minutes

Place:In my living room in front of the TV, on a hardwood floor, with the tape.

Energy level: Scale of 1-10: 3 (always low in the morning)

Nutrition: 3 eggs, small potatoe and 1/2 cup of blueberries with coffee after WW session. 10 0z. of water before WW session.

Exercise Selection:WW beginner's program.

Repetitions: as dictated in the tape.

Rest Period: 15-20 seconds between exercises

RPE:5 for most exercises, 9 for 4CBD, 7 for leg swings.

RT: Overall:5. I had difficulty with the neck sliding side to side (egyptian), coordinating movement with both arms for shoulder and elbow circles, 4CBD.

Feelings, Thoughts, Images, Sensations: I didn't have any notable feelings. I was thinking that the movements looked a lot easier than they actually were (starting out at least). During the session, while watching Coach Sonnon, I kept visualizing my tension as a gas that would depressurize though vents in my joints as I rotated and went through my DROM (weird I know). During the session and afterwards, my joints felt loosened and warm. All the joints in my neck and spine popped and cracked. I felt relaxed and mildly energized after the session.

Thanks,

Ryan

P.S. If there is a better way to include all information in a shorter format let me know. If I am putting in too much or not enough let me know that as well.

[rbibbs]

Good work, good observations Ryan. Yes, jumping ahead to strength work without full articulation adds to tensions as you noted.

If you haven't already seen it, this post/thread outlines the phases you'll be going through. http://www.circularstrengthmag.com/forum/viewtopic.php?p=16841#16841

[Ryan]

Thanks for the link and the encouragement, Rick.

Ryan

[Ryan]

Date:7/20/04
Time:5:00AM, took about 25 minutes

Place:In my living room in front of the TV, on a hardwood floor, with the tape.

Energy level: Scale of 1-10: 3 (always low in the morning) I was sore in the hamstrings and back of my hips from yesterday's session.

Nutrition: 12 oz. of water before session; afterwards 1/2 cup 2% cottage cheese, 1 cup low-fat yogurt, and 1/4 blueberries, 8 oz. of coffee

Exercise Selection:Warrior Wellness™ beginner's program.

Repetitions: as dictated in the tape.

Rest Period: 15-20 seconds between exercises

RPE:5 for most exercises, 9 for 4CBD (had a lot of trouble balancing on my flat feet), 7 for leg swings (similar balance problems).

RT: Overall:5. Still had difficulty with the neck sliding side to side (egyptian), coordinating movement with both arms for shoulder (inner to outer upper plane circles) and elbow circles (rear plane), 4CBD (my right leg balance is far better than the left).

Feelings, Thoughts, Images, Sensations: I was amazed that I actually was able to get up and do the session first thing. Any exercise or movement program in the early morning is difficult for me. I had trouble keeping up with the tape and had to stop sometimes and go through the motions slowly. I felt as though my body awareness was higher when I slowed the movements down rather than ripping through them. No images came to mind except I briefly imagined myself whirling a lasso when doing the upper and lower plane shoulder and elbow circles (funny, huh?) There was a lot of cracking and popping in my neck, all down my spine, the center of my chest, and my ankles, none of it was painful. My energy level seemed to drop later in the day and I feel even more sore in my hips, upper back, and hamstrings. I don't think this is a bad thing... From reading the posts of others who are farther down the path than I, it seems safe to assume that this is the beginnings of my stored tension slowly releasing.

Thanks,

Ryan

[Cilian McHugh]

Stick with the Neck Slide mate, it can be frustrating at times but it will come. Have a look through some of the old threads for an excellent post by Jon Richardson on a few assistance exercises to spur your CNS into action. Your best bet would most likely be to search for posts by his user name (Jrichardson I think) or PM him and ask if he remembers where he posted it.

Picturing a steel bar running horizontally through the rear angle of your jaw (the mandibular angle) helped me focus on not artificially exaggerating the ROM by tilting my neck.

Other than that, I'd just say keep at it, in front of a mirror if possible. In my experience it took about three weeks to start noticing the ROM coming back.

Good Luck

[Ryan]

First off, thanks for the suggestion Mac; doing the neck slide in front of the mirror shows me what I am NOT doing right. The steel bar is a good visualization technique as well...

Date:7/21/04
Time:5:00AM, took about 25 minutes

Place:In my living room in front of the TV, on a hardwood floor, with the tape.

Energy level: Scale of 1-10: 3 (always low in the morning) I was more sore than the day before. It was a good type of sore.

Nutrition: Nothing before the session; afterwards 3 oz. of turkey breast, 1 cup low-fat yogurt, 12 oz. of water, and 8 oz. of coffee

Exercise Selection:Warrior Wellness™™ beginner's program.

Repetitions: as dictated in the tape.

Rest Period: 15-20 seconds between exercises

RPE:5 for most exercises, 9 for 4CBD, 6 for leg swings (I used a support very intermittently and lightly for balance for both. With the Left leg extended on 4CBD, I almost balanced independently).

RT: Overall:Still feels like a 5. I am getting better with the bilateral shoulder circles and most of the elbow circles. Coordinating my bilateral rear plane elbow circles poses a problem; they seem to want to go in the same direction. This only happens when I reverse direction. Makes me think of trying to say a tounge twister... 4CBD feels like it's getting better. Neck slide is still a problem although I noticed it's easier when I slide to the left rather than right.

Feelings, Thoughts, Images, Sensations: I looked forward to doing my Warrior Wellness session this morning. I had to smile at how I may have looked as my arms flailed while I balanced on my left leg for 4CBD. To be honest, I don't think of much while following the instruction. I'm trying to save evaulation for afterwards. There was one moment when I had a strange sensation: I was doing an inside/outside "air guitar" shoulder circle with my right arm. At approximately 60 degrees from the plane of the earth during the rotation, it seemed like a very mild "electrical" current ran from my shoulder down to my elbow underneath the head of my bicep. No pain, just a sensation I hadn't felt before...

I notice that I am beginning to feel more tired during the day than before I started the program. The energy slump happens around 2:30 or so. Lunch is usually nutritious consisting of salad with beans, lean turkey or tuna, and an oz. of italian dressing. Could this be residual tension beginning to work its way out?

Thanks,

Ryan

[Scott Sonnon]

Ryan,

What's your breakfast comprised of, and when do you time it?

[Ryan]

I wake up at 5:00 AM, and usually begin eating breakfast by 5:45-6:00 AM. Breakfast usually consists of a combination of the following macronutrients:

Carbohydrates: 1/2 cup of fresh fruit (blueberries, strawberries, or peaches) 1 cup 99% fat free yogurt. On weekends I'll have 1 1/2 cups of irish oatmeal or a small potato with butter.

Protein: 1/2 to 3/4 cup of 2% cottage cheese, 1 cup of 99% fat free yogurt (approximately 10g of protein) or three eggs. When I don't have cottage cheese I will eat 3-4 oz. of lean turkey. I'll have 3-4 slices of bacon occasionally.

Fat: Hmmm.... Now that I'm writing this out, I realize that I don't have very much fat in this breakfast. Perhaps that is a contributor to the energy slump.

Water intake in the morning is usually 16-24 oz. total. I will have an 8 oz. cup of coffee from 7:30 until 9:00 AM. Writing this out brings up another point I didn't think of... Caffeine has a half life of about 5-6 hours; 2:3o PM would be right on the mark.

Although these things could be contributors; I have been having morning coffee on a daily basis for at least a couple years. Not that I'm justifying it, but the only thing in my daily schedule that has changed is my beginning WW.

Honestly, I have been employing this eating pattern for about the last 2 weeks. Before that I was either eating bowl of multigrain cereal with 2% milk or 2 cups of the fruit mentioned above.

Last note: I begin getting hungry at about 10:30-11:00 AM. I eat lunch around 12:30-1:00 PM.

Thanks,

Ryan

[Scott Sonnon]

Sounds like you're right on with the caffiene. Happened to me as well.
What worked for me was to up the protein and THEN remove the caf. You can incrementally cut down the caf content by working from 3/4 caf to 1/2 caf to 1/4 caf to decaf.

Let me know if this removes the crash.

[Ryan]

I'll implement your suggestions over the course of the next three weeks. Regular coffee (or perhaps it's caffeine) has always been my choice. I've always stated that I thought regular tasted better than decaf. Perhaps going to black tea to green tea would be another idea as well.

With regards to the protein, I could add things like peanut butter, almonds, 1 cup of milk, etc...

Thanks,

Ryan

[Scott Sonnon]

Ryan,

Regular tastes better because non-organic brands use bleach to make it decaf. If possible, get organic decaf to mix. For commercial coffee shops - most Starbucks carries organic decaf.

[Ryan]

Thanks for the suggestion, Coach; I'll put it to good use...

Date:7/22/04
Time:5:00AM, took about 25 minutes

Place:In my living room in front of the TV, on a hardwood floor, with the tape.

Energy level: Scale of 1-10: 4 My energy level was a little higher this morning. I had a lot of enegy the previous night; I had to force myself to go to sleep at 10:45 PM. Usually I am ready by 10:15 or so...

Nutrition: Nothing before the session; afterwards I cup of irish oatmeal with a tablespoon of cream, two hard-boiled eggs, 24 oz. of water, 8 oz. of coffe.

Exercise Selection:Warrior Wellness beginner's program.

Repetitions: as dictated in the tape.

Rest Period: 15-20 seconds between exercises

RPE:5 for most exercises, 8 for 4CBD, 6 for leg swings. I'm still using some balance help, but I was almost independent with the left leg extended during 4CBD. I also felt like I was able to relax into it better.

RT: Overall:Still feels like a 5. I hesitate to increase my RT because I feel relatively uncoordinated during some of the opposing circular movements.

Feelings, Thoughts, Images, Sensations: No real feelings, thoughts or images during the session. I would say I was more focused the before. Things seem a little more natural. I have noticed that my left shoulder has the same DROM as the right, however it feels a little less stable. No pain, but loose in a less controlled way. There is a 2 year old rotator cuff injury that was rehabbed with the chiropractor. This tells me to take it a little slower and try to relax more into the motion. I should not "push" the stretch in the joint capsule.

Thanks,

Ryan

[Ryan]

Before I begin today's post, I would like to ask: Are these posts are too long? If so, what can I cut out?

Date:7/23/04

Time:5:00 AM, took about 25 minutes

Place:In my living room in front of the TV, on a hardwood floor, with the tape.

Energy level: Scale of 1-10: 4 My energy level was high again, and I was awake until at least 11:00 PM.

Nutrition: Nothing before the session; afterwards 12 oz. water, 10 oz. milk, three eggs, tree slices of bacon

Exercise Selection:Warrior Wellness™ beginner's program.

Repetitions: as dictated in the tape.

Rest Period: 15-20 seconds between exercises

RPE:5 for most exercises, 8 for 4CBD, 6 for leg swings. Balanced almost completely independently for left leg extened 4CBD. I lost balance when I went to squat.

RT: Overall:Still feels like a 5. I am noticing that some of my elbow circles are more eliptical. Granted, it is probably not completely a circle. I will study the tape again without doing the movements, and then review while doing the movements.

Feelings, Thoughts, Images, Sensations: Once again no feelings or thoughts, except I really look forward to the spinal and hip ranges of motion. I hope this doesn't sound far fetched after working on this for 5 days, but my body seems to carry itself a little better during the day. I am beginning to notice little differences between my left and right sides. My left shoulder still feels like it needs intelligent, not guarded, motion.


Thanks,

Ryan

[Ryan]

I have deleted redundant information to shorten the post...

Date:7/24/04

Time:6:00 AM, took about 25 minutes

Energy level: Scale of 1-10: 4 My energy level was higher again.

Nutrition: 10 oz. of water before, afterwards a blueberry muffin and a 14 oz. coffee. It's Saturday and I'm slacking...

RPE:5 for most exercises, 8 for 4CBD, 6 for leg swings. Same situation as last time in regards to balancing right to left.

RT: Overall:Still feels like a 5. I am noticing more that my elbow articulation needs to be more circular rather than eliptical...

Feelings, Thoughts, Images, Sensations: Once again no feelings or thoughts, except I really look forward to the spinal and hip ranges of motion. Left shoulder is still requiring more consideration. Spinal DROMs feel good. I have noticed twitching in my some of my muscles in my shoulders, quadraceps, and arms. Feels like a mild electrical stimulation is making my muscles vibrate similar to electrode therapy. Doesn't feels good or bad, just neutral.

Thanks,

Ryan

[rbibbs]

Ryan, any observations on your initial issue,
The worst place is in the upper part of the middle third of my back ?

I felt 'tight' there most of my first 2 years of BJJ. It sounds like you're describing the lower traps, they do an inordinate amount of work in a relatively static position when the shoulders are under-articulated.

Also, in 'everyday life' we habitually aim to keep our spine vertical, tending toward neurological dissociation among thoracic muscle groups, leaving each one 'on its own', static and fatiguing. Except for sneezing we tend to 'forget' there are muscles between our ribs (BJJ beginners of all ages often get re-acquainted with these by tearing one, weakened from disuse). To re-integrate these, gently exaggerate your shoulder rolls, dipping shoulders as close to hips as they 'want' to go at the time. The intercostals have to incrementally relax under eccentric load to accomodate this range; the neurology involved is 'advanced' so explore this motion patiently.

As with all WW, never 'force' movement, let opposing relaxation make the motion possible. (That may help with your 'egyptians'.)

[Ryan]

You are probably right... I am not familiar with anatomy; how far down do the traps go?

I know when I when I do the beginner's chest (thoracic?) DROM where you lead with the solar plexus with inhale and let your chest sink in with the exhale it seems to "stretch" the area. I also feel it when I do upper body slides. Outside of Warior Wellness, if I hunch over and spread my shoulder blades apart by rolling the shoulders forward, it stretches the muscle.

The area still carries tightness. It feels good to articulate the spine in these directions. If the tension is draining from it, it is doing so in small increments. I can say that, in general, my whole spine feels more free.

This cord of tension still needs work. I will implement your suggestion with relaxing the shoulders down as they want to. I am notorious for forcing things, but since I joined the forum, I've been listening to the advice you and others have given to each other. Relax and flow is what I hear over and over. I'm not going to force anything from now on...

Thanks,

Ryan

[rbibbs]

Excellent analysis Ryan, you catch on good. :wink:

Traps go down to about where most people can comfortably reach with their arms behind them.

The 'hunch-over stretch' will be more effective at releasing the tension if you do it differentially... that is, one shoulder forward, the other back.

Reduction of long-standing tension goes beyond stretching, because our habitual motions and stances continue to reinforce the tension until we repattern them, fully articulate motion so that loads are fully distributed and not concentrated/localized.

Keep doing what you're doing mate, explore and observe.

[Ryan]

Date:7/25/04

Time:7:00 AM, took about 35 minutes

Energy level: Scale of 1-10: 3 Eventhough I had adequate sleep, I was tired and lethargic.

Nutrition: Nothing before; afterwards, 3 scrambled eggs, 3 slices of bacon, an 8 oz. glass of milk, and a piece of 12 grain toast with butter.

RPE:6 for most exercises, 8 for 4CBD, 5 for leg swings. Leg swings were a little easier today.

RT: Overall:6. I really focused on my balance today for leg swings and 4CBD (RT:6). I picked a spot to look at, breathed deeply, and gripped as hard as a could with my toes. I balanced much better than any time before. Neck slides are still giving me problems, especially on the left side. Perhaps there is a connection to the chronic pain in my back.

Feelings, Thoughts, Images, Sensations: Today I turned the tape off and went more at my own pace, working on deep relaxation while flowing through the movements. As Rick suggested, I also worked in the "hunched over shoulder stretch" moving the shoulders differentially, 10 reps in each direction. It was actually a very intense yet relaxing session. My emotions were calm and stable. I was able to clear my mind of thoughts. No images today... My body felt loose all over, almost a little too relaxed. We are in the middle of a low pressure system here in St. Louis, so that could be a contributor.

Thanks for listening and posting....

Ryan

[rbibbs]

You've done your homework here Ryan-- very likely your differential neck tension is related to the upper-mid-back issue.

Take the 'hunch-over stretch' a step beyond linear stretching, and roll your shoulders in circles in opposite directions (at the same time) and then reverse. The linear stretch redistributes standing tension; the circular stretch re-educates your neurology to get those muscle systems working together instead of 'every man for himself', which should reduce the amount of newly-acquired tension.

The fixed-gaze in good overall posture helps all balance exercises. The 4CBD fatigues the 'down' ankle when I do it, how about you? Shake (vibrate) that tension loose as soon as it occurs. When you go back to Clubbells, do the same thing between sets for grip fatigue.

[Ryan]

Actually, when you suggested doing this stretch I thought you meant that it was done as rolls. I see what you're saying here: release localized tension and re-educate those muscles to not resume their learned motor set (sound right?)

As for the 4CBD, my downed ankle fatigues; I have flat feet and for lack of a better way to describe it, I stand on my ankles. I believe learning to grip with my toes and practicing functional balance will help help to re-educate and correct the imbalance of strength in that set of muscles. My hope is that I eventually adopt a more appropriate way of standing, walking and running. I am convinced that the way I stand and walk with my ankles affects everything from the imbalances of strength in my legs to my back and all the way to the crown of my head. If you have an specific advice for flat feet and ankles that cave in I would love to hear it...

As far as foot wear is concerned I usually wear a pair of Merrils...

Thanks,

Ryan

[rbibbs]

this stretch I thought you meant that it was done as rolls

If you can go directly to rolls, yes. Some folks need an intervening step, like neck in/out and left/right before making it into a circle.


release localized tension and re-educate those muscles to not resume their learned motor set (sound right?)

Yes, and on the 'motor set' part, you're learning to distribute tension in real time. That will readily replace the 'habit' of focusing tension in one (or several) place(s).

I have little experience rehabbing ankles/feet, they are among my most stable joints. But a starting point is equalizing tension/proprioception between ankle flexors and extensors (and the 'pinators too for that matter). From an extended pushup position, hands directly below shoulders (facing forward/backward, or into a fist, on alternate sessions), support your lower body weight on your metatarsal pads-- that's the last joint where the toes are all 'connected', and where the "ball of the foot" lives. You're "rolling around" the pad, in 360 degrees, the load will be on your toes bent upward, the outside of your foot, the top, and the inside in sequence. Do this 5 times in both directions, both feet at the same time.

[Ryan]

Date:7/26/04

Time:5:00 AM, took about 25 minutes

Energy level: Scale of 1-10: 3 Very tired again. I slept for about 7 hours. When I sleep more than that, my sleep cycle gets worse. Although I try to deny it, 6.5 hours seems to work just fine.

Nutrition: 12 oz. water before; afterwards, 1 cup of vanilla yogurt, 3 tablespoons of peanut butter, 12 oz. of water and 8 oz. of milk.

RPE:6 for most exercises, 8 for 4CBD, 6 for leg swings. I fired those leg swings today.

RT: Overall:6 again. Really tried hard on the balance today. Also tried my best to relax into the neck slide. I am becoming more aware of the subtle gains I am making there; it's maybe an 1/8 to a 1/4 of an inch. Hunched over shoulder circles articulated nicely.

Feelings, Thoughts, Images, Sensations: This is usually the point where my resolve begins to weaken. I felt the old "Ugh, I don't feel like doing anything extra this morning," to which I replied: "This isn't extra; this is your life. Your health no longer takes second place to your lack of will..." It felt reassuring to say that (Social workers are full of this kind of internal dialogue). I suppose those were my thoughts going into the program. I usually have a clear mind during the actual performance. Was very mindful of all actions. No images today. No sensations other than some popping and cracking of the joints. My wrist were really sore throughout the day. I helped assemble a PA system yesterday which involved lifting 50lb. speakers above my head and balancing them on posts. Improper lifting mechanics putting too much stress on the wrists may have been the culprit.

Thanks,

Ryan

[Ryan]

Date:7/27/04

Time:5:00 AM, took about 25 minutes

Energy level: Scale of 1-10: 4 Little more energy than yesterday.

Nutrition: 12 oz. water before; afterwards, well... let's just say that I need to go grocery shopping. Tried to down Raisin Bran, but it was so sweet that I couldn't eat it.

RPE:6 for most exercises, 3 for neck exercises, 8 for 4CBD, 6 for leg swings.

RT: Overall:6 again. Neck slide is improving. Balance is slowly improving as well.

Feelings, Thoughts, Images, Sensations: No emotion, no thoughts, no images. My left shoulder during, all planes of motion, feels like the ball pops in and out of socket. This a very minute popping but it's still there. I am very careful with it. I am not afraid of it's movement; it's just telling me it's there.

Thanks,

Ryan

[rbibbs]

There's no bone 'socket' in the shoulder Ryan, but significant that it feels like there is.

Relax your arm motions and see if the popping abates.

[Ryan]

Time:5:00 AM, took about 25 minutes

Energy level: Scale of 1-10: 4 Consistent energy from yesterday.

Nutrition: 1 cup oatmeal, 3 tbsp. of peanut butter, 12 oz. of milk, 7 oz. coffee.

RPE:6 for most exercises, 3 for neck exercises, 8 for 4CBD, 6 for leg swings.

RT: Overall:6 again. Neck slide was more fluid than ever. 4CBD gets better as well.

Feelings, Thoughts, Images, Sensations: No emotion, no thoughts, no images. Consistent intensity during entire sequence. Later in the day, I started to get a pain that travelled from my mid bank to upper left trap into my skull. I performed various reps of differentiated shoulder rolls along with various reps of differentiated linear stretches in 6 planes. This released the pain and enabled my back to be more pain free than it has in a few months.

Thanks,

Ryan

[Ryan]

Time:5:00 AM, took about 25 minutes

Energy level: Scale of 1-10: 2 Almost didn't make it out of bed.

Nutrition: 30 oz. of water before; 1 egg, 3 tbsp peanut butter sandwhich, 12 oz. of milk, 6 oz. of coffee.

RPE:4 for most exercises, 3 for neck exercises, did not do leg swings or 4CBD

RT: Overall:4. I was really off today; talk about waking up on the wrong side of the bed.

Feelings, Thoughts, Images, Sensations: Felt like I wanted to give up today. Really struggled to make it as far as I did. Did a few leg swings and couldn't hardly get my legs off the ground. Should not have stayed up late with buds and suds...
Thanks,

Ryan

[Ryan]

Time:10:00 PM, took about 35 minutes

Energy level: Scale of 1-10: 7

Nutrition: 1 double hamburger with fries, 16 oz. water, and 16 oz. milkshake.

RPE:5 for most exercises, 3 for neck exercises, 8 for 4CBD, 6 for leg swings.

RT: Overall:6 Neck slide is getting better and better. Still working on functional balance.

Feelings, Thoughts, Images, Sensations: Felt happy and calm during the session. For some reason I was prone to laughter during the leg swings. I was watching myself in the mirror so I had no real images. My left shoulder still has the popping "out-of-socket" feeling. It feels as though if I whipped my arm around really fast that I would injure it. I feel it mainly when doing my arm circles starting in the first plane of motion when my arm goes behind the plane of my body. This hold true front to back and back to front.

Thanks

Ryan

[Dan Chomycia]

Ryan,


My left shoulder still has the popping "out-of-socket" feeling.Do you have any injuries in this shoulder?
When it feels like it is "out of socket" is it difficult to move?
What is your Rate of Discomfort on this exercise between 1-10? 1 being barely noticable and 10 feeling like it is broken.

Talk to you soon!

[Ryan]

Coach,

RD:3. I have an old injury to the shoulder. The chiropractor (a couple years ago) stated that it was a rotator cuff injury. At that time, with the left arm extended straight to the left, perpendicular to my body and palm facing forward, I could not bear weight on it. The chiropractor would push down on my hand and I could not create adequate force to counter it. At that time the RD was about 5-6. I also could not raise my arm higher than 90 degrees from my body or it would hurt. I received PT, electro-stim, ultrasound, massage, and manipulation to the shoulder, neck and spine. After about 6 weeks, I discontinued due to the price and lack of funds.

I jumped on board with Matt Furey and Combat Conditioning for a while. The Hindu push-ups really seemed to help my shoulder within a matter of weeks. I discontinued the "Royal Court" after becoming board and wondering if I was hurting my neck with the nose to mat bridging (now I know that I was...)

The shoulder does not stay "out," it feels as though it deviates from normal ROM when it has to turn over. As I will mention in today's post, I have noticed that I feel it as well in the top plane arm circles as well.

Thanks,

Ryan

[Ryan]

Time:9:00 AM, took about 25 minutes

Energy level: Scale of 1-10: 5

Nutrition: 2 eggs, 1/2 chicken breast, 1 small potato fried, coffee, and 12 oz. of water.

RPE:5 for most exercises, 3 for neck exercises, 8 for 4CBD, 6 for leg swings.

RT: Overall:6 Working on keeping the groove slow and steady without too much intensity.

Feelings, Thoughts, Images, Sensations: Was in an positive mood during session. Became mildly frustrated with left leg balance. Was focusing on proper form through exercise. No images. Left shoulder still "popping" and deviating mildly when it turns over. I have also noticed this in the top place arm circle. RD-3.

Thanks

Ryan

[Ryan]

Time:9:00 PM, took about 35 minutes

Energy level: Scale of 1-10: 5

Nutrition: 7 oz. tuna steak, 1 cup of jasmine rice

RPE:5 for most exercises, 5 for neck exercises, 7 for 4CBD, 5 for leg swings.

RT: Overall:7 Technique felt the best ever. I almost kept my balance throughout all exercises.

Feelings, Thoughts, Images, Sensations: Felt calm, relaxed and emotionally steady. I focused my mind without thought. No images. Felt deep stretching. Noticed that I need to watch hyperextending my elbows when doing arm circles. Left shoulder still having popping and deviation from normal ROM feelings, but a little better. I am really happy with the progress I've been making in the 4CBD.

Thanks

Ryan