tension in one side

[fbleagh]

I have noticed in my recent Warrior wellness Sessions that i have a few little areas that are quite tense. They only really show up in 2 exercises.

1- egyptian neck exercise feels tight when i slide to the left.
2- body egytian/body slide - again feels tight going to the left.
I think the lower body tension maybe an after affect of a back twinge i had in january this year ( fixed with physio and told it was related to hamstring inflexibility in left leg )

are these 2 sites of tension likely to be related ?
what could you guys recommend for trying to free up those areas ?

[Joseph David]

I would look at the Quadratus Lumborum. That muscle is a core unit muscle that not only is a synergist to rotation of the lumbar spine, but perhaps more importently it is the primary lateral stabilizer of the lumbar spine. When that muscle is in a reactive pattern it effects tranlation through the whole structure.
Hope that helps with you discovery what you need to resolve your tightness.
Joseph

[Dan Chomycia]

I think the lower body tension maybe an after affect of a back twinge i had in january this year ( fixed with physio and told it was related to hamstring inflexibility in left leg )

How did this happen?

[fbleagh]

it happened one dark and dreary moring...

actually thats when it happened :)

I was fast asleep when my alarm went off, it made me jump a bit and i moved/jumped fairly quickly to turn it off. ( alarm was beside bed so i bascially twisted from where i was to reach it )

I rolled back onto my back and moved very very slowly from than on, as it hurt like hell.

it took about 2 days to settle down to bareable and then another week or so to heal back to normal.

[Dan Chomycia]

What was your training like that week?
Why did you need more sleep that day?
Why did your alarm suprise you?

It might be helpful to know the answer these questions.

Talk to you soon!

[fbleagh]

What was your training like that week?
A standard training week at that time was

Monday night - Catch as Catch Can wrestling for 3-4 hours
Thursday night - Historical Fencing - approx 3 hours


Why did you need more sleep that day?

I think i was up late the night before - say midnight - 1ish


Why did your alarm suprise you?
Because me sleep cycle was out and when my alarm went off at 7am body hadn't transitioned out of deep sleep in preperation for waking up. ie i was still in deep sleep when the alarm went off.




Regards,
Stuart Stent

[fbleagh]

hmmm 2 other things i noticed in tonights Warrior Wellness / after.

Im getting clunks in my lower back when i do roll my pelvis forwards and backwards. it clunks twice on the backward roll - but not always

in the left hand egyptian the tension seems to be orginating in my trap on the left hand side. RPD of 6-7 ( sharpish and quite localised )

Right hand side egyptian i can hear/feel something moving near my left ear.

also in the forward stretch after the single arm swings im can feel stretch / area of tension in my upper back - about 4 vertebrae down from the bottom of my neck.



Cheers,
Stuart Stent

[JasonE]

Stu -

How does it feel when you do Arm Screws?

[fbleagh]

slight tension behind shoulder thats rolling forward but other than that quite good :)

[StuMcD]

slight tension behind shoulder thats rolling forward but other than that quite good :)

Hi Guys,

I am Stu's training partner. (Yes we are both called Stu....There can be only..... two :D)

What Stu fails to realise is that he has the flexibility of well conditioned mere mortal in one side and that of a circus freak in the other. :twisted:

I don't know anyone else who can easily knee themselves in the collarbone area on a frontal leg raise with the knee locked out nor do I know anyone who has hit themselves in the head with their knee doing the same exercise. :?

Stu, you might feel like you are stuck but I just want you to know that your friends look at your ROM in most exercises and wonder if you are indeed made of playdough. :)
See you tomorrow ;)
Stu.

[fbleagh]

Heheheh too true. my poor physio cringes when we do range of motion tests on my shoulders.

But i would like to balance it out :) All circus freak would be nice :)

[Dan Chomycia]

Stuart,

Have you always had this amount of flexibility?

[fbleagh]

I've always been fairly flexible ( lots of static stretching @ karate when i was
younger )

I cant do the splits or anything but i dont have any flexibility issues ( except a slight one in my wrists )

some ranges of motion are definately more flexible than others and my right hand sinde is definately more flexible than my left.

I've had issues int he past with joints feelig too loose ( i would get a good pop from my right shoulder- but no dislocation thankfully )
this has resolved to fair extent with my clubbell work and my wrestling.

[fbleagh]

just letting people know i have made some gains in the last week.

I've been doing a few things

1) spinal rocks - as relaxed as possible. Doing every 5th rep as slow as possible. normally doa bout 20 -50 in a session while watching stargate :)

2) lower back/upper glute stretch.

I've been doing this daily and then on wednesday night in our body flow session before wrestling I tried a neck roll again. I've never been quite able to get these as the extended spinal rock position in the midle of the exercise was always tight. Well this week it felt fine :) now i just need to refine the technique on that one :)





btw the stetch i have been doing is performed thusly.

- sit on edge of chair
- knees forming a 90 degree angle.
- lift on foot and place it on top of the oppposite leg. the ankle should be resting on the leg just behind the knee.
- push your shoulders blades down ( i do this by a slight rolling of the shoulders down and back )
- keeping you back straight lean forward into the stretch.

hold for about 20 seconds and then change legs.
I normally do this stretch 3-4 times. It really helps release tension in my lower back.