Lardass i do a lot of my physio at home - anything I need to use weights/machines for I work into my gym routine, the rest - inc. latex bands and stuff i do at home. As long as you get into a proper routine it should be fine..
Just from back from physio, she seems really nice.
She said my arm problems are down to my posture.
I work in IT.
It's quite common for people who are sat using a computer all day to have imbalances brought on by bad posture. The usual problems are a combination of tight chest muscles and weak muscles in the upper back, caused by hunching over a keyboard all day, and tight hip flexors and glutes that are weak and inhibited caused by leaning forward in a seated position.
Hold a pencil in each hand and drop your arms so they're by your sides. The pencils should point straight forward but the problems noted above will cause the pencils to point inwards. If you strengthen your upper back (face pulls, reverse press ups etc) and stretch the muscles in your chest you should be able to resolve this.
If you strip to your pants and look at yourself side on in a mirror, the waist of your pants should be fairly level. If the front is lower than the back then you probably have a pelvic tilt that needs correcting. Strengthing the glutes (swiss ball legs rolls, bridges etc) and stretching the hip flexors should help.
Lardass i do a lot of my physio at home - anything I need to use weights/machines for I work into my gym routine, the rest - inc. latex bands and stuff i do at home. As long as you get into a proper routine it should be fine..
I agree; I do my physio work at home; because people give you very odd looks when you start widestance (almost suno stance) squatting and deadlifting very slowly with only 12-14kg! lol.
But if theres anything I can work in at the gym, I do so; like working on sloly building up squat weight.
Just from back from physio, she seems really nice.
She said my arm problems are down to my posture.
I work in IT.
It's quite common for people who are sat using a computer all day to have imbalances brought on by bad posture. The usual problems are a combination of tight chest muscles and weak muscles in the upper back, caused by hunching over a keyboard all day, and tight hip flexors and glutes that are weak and inhibited caused by leaning forward in a seated position.
Hold a pencil in each hand and drop your arms so they're by your sides. The pencils should point straight forward but the problems noted above will cause the pencils to point inwards. If you strengthen your upper back (face pulls, reverse press ups etc) and stretch the muscles in your chest you should be able to resolve this.
If you strip to your pants and look at yourself side on in a mirror, the waist of your pants should be fairly level. If the front is lower than the back then you probably have a pelvic tilt that needs correcting. Strengthing the glutes (swiss ball legs rolls, bridges etc) and stretching the hip flexors should help.
Thanks moonstick.
I think my pants are lower at the front, but I put that down to putting them under my belly ! :)
Do you recommend i add other of the exercises mentioned in my routine?
Do you recommend i add other of the exercises mentioned in my routine?
I'd check with you're physio mate as its ahrd for anyone to make corrections to postural problems over the internet. If you are like me a little chest dominant (I just tried teh pencil thing and mine pint inwards a little) and weak in the upper back then doing a more back exercises; ie rows and pulldowns, compared to only a little chest work. ie one chest exercise will help sort it out over time.
Do you recommend i add other of the exercises mentioned in my routine?
I'd check with you're physio mate as its ahrd for anyone to make corrections to postural problems over the internet. If you are like me a little chest dominant (I just tried teh pencil thing and mine pint inwards a little) and weak in the upper back then doing a more back exercises; ie rows and pulldowns, compared to only a little chest work. ie one chest exercise will help sort it out over time.
Richy
My chest is weak as hell, at least as far as my chest press is concerned, but not fully sure if thats down to my arm.
I will stick with what the physio says, she has seen me physically, and give it 3 weeks and call her back.
