Constant Tension in Hips

[Josh Henkin]

After many years of abuse to my body I have found Z-health and WW to be invaluable. However, I have been unable to progress with the constant tightness I experience in my hips and neck. This is primarly hip flexors, hamstrings, and external hip rotators. In the neck it is my right scm, scalenes, and trapezius. Even though I have been faithful in performing both Z-health and WW I have not been able to get a significant reduction in tension being held in these areas.

I have had buldging disks in L4 & L5 along with sufferring 6 concussions. I have spent time on a significant problem coming from the lack of mobility in my feet. This comment was after asking why I was unable to perform some of the more basic Body-Flow movements.

For 13 years I played competitive basketball and have torn up both ankles. Does the group think this is a matter of cleaning up the problem at my feet and see if this works up the chain of my body?


Thanks for any input,
Josh Henkin
www.aaptraining.net (http://www.aaptraining.net)

[Scott Sonnon]

Josh,

Your issue sounds as if it is a rather common recreational imbalance created from basketball - nearly textbook.

Definitely hypermobilize your left ankle, foot and toes in particular. Are you familiar with the compression circles on foot arching? They may prove very useful.

After ankle/foot/toes, then move your way up the chain. Knee circles and infinities followed by pelvic circles and infinities followed by lumbar (multi-planar back arch) followed by thoracic, followed by Screwing Arms and Cam-Shafts followed by cervical tilts, slides, circles, hourglass and infinities, followed by mandibular circles and infinities. If you go smoothly and slowly every day working up this chain you may be able to resolve the bulk of the tension (that which is capable through conservative recovery.)

I'd suggest working both legs to be safe, though it definitely sound primary in the left. I assume you're right handed?

It sounds like you've had repeated serious trauma throughout the same kinetic chain over a long period of time. Other than this general advice, I don't think I can help without seeing you.

Keep us advised of your progress!

[Josh Henkin]

Coach Sonnon,
Thank you for your input! I realize advice on the internet is tough and in regards to treatment of injuries it is almost impossible. However, I think I am on the same page and will give it time to see the improvements. I am not sure if I know the decompression drills for the foot. Is there a way you could describe it over the net some fantastic drills for my feet.

BTW, what are mandibular circles? I assume jaw movements in a circular motion?
Thank you for the time!
Josh Henkin
www.aaptraining.net (http://www.aaptraining.net)

[Scott Sonnon]

Josh,
The foot compression exercises are on Leg Fencing. Do you have this course?
Yes, manibular circles are performed by circling the jaw.

[Josh Henkin]

Coach Sonnon,
I do not have that course. It has been a fun and interesting adventure trying to implement these techniques into my own and my clients' training. My clients and myself typically I have zero experience in martial arts or wrestling so many of the even most basic movements are a great challenge. It constantly amazes me that athletes that are proficient in other sports (such as football, basketball, and baseball) posses such horrible movements skills. I don't blame them as much as the system many of us are brought up in.

I am interested in keeping this adventure going. So, if you think this course will be helpful I would definately pursue it.

Josh Henkin
www.aaptraining.net

[bob_stra]

>However, I have been unable to progress with the constant tightness I >experience in my hips and neck. This is primarly hip flexors,
>hamstrings, and external hip rotators. In the neck it is my right scm,
>scalenes, and trapezius. Even though I have been faithful in performing >both Z-health and Warrior Wellness™ I have not been able to get a
>significant reduction in tension being held in these areas.

I have *the* best article for you.

Hang on

*rustling sounds as bob digs around*
*dammit...8yrs of crap on this HDD*
*rustle....AH! No, that's not it*

Damn. I can't find it. It's a case history from a Rolf practicioner that talks about the anatomical links between the ankle, the hamstring and an opera singers inability to hit the high notes!!

I kind you not.

I'm 99.9% certain that its over at

http://www.somatics.de/

in the articles section.

>Does the group think this is a matter of cleaning up the problem at my >feet and see if this works up the chain of my body?

Maybe.

(If I could only find that damn article!!! ARRRRGH!!)

I don't know the decompression foot drill yet either. I will ;-) I do find these personally useful for my feet-

http://www.nas.com/~richf/low18.htm
http://www.nas.com/~richf/low45.htm

PS: I'm not going to spoil it for you, but the second lesson....if you try to muscle thru it....you will regret. For many, many days ;-)

How can you move easier? And from where? What's another way to move the ankles?

http://www.nas.com/~richf/caution.htm
http://www.feldenkrais.com/feldenwhat.html

Fluid and pliable feet make an *enormous* difference on the way the rest of the body functions. Take a look at the "God's Nike's" thread I posted a while back.

PPS: For your amusement, try doing the Figure 8's drill before and after exploring your ankles. Then decide for yourself whether feet are important ;-)

[Scott Sonnon]

Bob, excellent resources.

Josh, I believe the exercise selection is in both Grappler's Toolbox 1.2: Joint Strength (http://www.rmax.tv/toolbox.html) and Leg Fencing Top Drills (http://www.rmax.tv/legfencing.html). Before you purchase one of those courses, let me see if I can film just the exercise to which I referred and send it to you as a video clip. If you want a greater description or more exercises, you can get the course(s).

[bob_stra]

Bob, excellent resources.

Josh, I believe the exercise selection is in both Grappler's Toolbox 1.2: Joint Strength (http://www.rmax.tv/toolbox.html) and Leg Fencing Top Drills (http://www.rmax.tv/legfencing.html). Before you purchase one of those courses, let me see if I can film just the exercise to which I referred and send it to you as a video clip. If you want a greater description or more exercises, you can get the course(s).

Well now....if one of those clips "happened" to find their way "accedentally" to my inbox, I might "accidentally" happen to post my world famous beer pancake recipe on here.

*shrugs*

I'm senile like that ;-)

[Scott Sonnon]

I'll get to it today and post a link here in the forum so everyone can use the exercise. (But I sure hope the Over-the-top Down-under pancake recipe still arrives.)

[Scott Sonnon]

Going to film your clip now... Give me a few hours to finish my practice.

[Scott Sonnon]

Josh (and Bob),
Here are the two exercise in particular: the Foot Curl (http://www.rmax.tv/images/footcurl.AVI) and the Foot Roll (http://www.rmax.tv/images/footroll.AVI) (to be released in the upcoming Freedom By Degree Course.)

In both, one cannot see that one intends to place as much non-painful (no higher than a 4-5) pressure downwards along the vector of the lower leg while performing the exercises. Once can do this just for the rotary value, but the pressure gives it more of an active release.

Enjoy, and let me know how it works for you!

[bob_stra]

Excellent.

Thanks very much.