Fitness Questions & Answers - Page 190
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On May 02 2019 16:04 HeavenlyFaucet wrote:
How can i reallign my shoulders? my shoulders are uneven
If you want some useful advice you need to add a lot more detail. Even then it will be extremely hard to give you specifics that could work over the internet.
You probably should see a physio and work with her (if the shoulders are causing you problems, that is).
Last week I re-started training with the 5x5 starting strength program (I'm in good shape and I've been rock climbing very regularly for a few years, and before that I was already training with the 5x5, though I'm by all means a total newbie in the gym).
The day after my first training session I noticed that at the base of my neck / top of my back, I have what it looks like 2 disks sort of "bulging out" or protruding from my spine, which are painful if I touch them, massage them. It feels quite hard, and quite noticeable if I bend my head forward, while not really evident if I keep my back straight. It was not there before, and I suspect it comes from poor form in my squats.
I'm lifting very light weights as I'm just restarting (40kg squatting): did you ever see something like this? could it be due to a wrong position of the bar on my back while I squat?
My suspicion is that I rest the bar too much on my spine, and maybe I'm looking up too much while I squat (so my back is not straight) - so my plan would be to go back (perhaps even less weight) and work on bar positioning engaging my shoulders so that the bar does not rest on my spine.
Any advice / any feedback?
I'm slightly worried, but I remember this happening already once in the past, and going back to normal by itself... unfortunately I don't really have too much possibility to go see a doctor right now.
Thank you !
Secondly, I've never had that happen, but my upper back spine gets really tight/uncomfortable from back squats, which is why I do front squats instead. This is something you could consider as a replacement. For the above reason I have limited experience with back squats, but from what you're describing your bar position might be too high. Are you familiar with this website? I think the guides there are really good.
Lastly, from what I know it is not recommended to look up when doing squats or deadlifts at all. It's safer to fix your eyes on some point on the floor that keeps your spine in a neutral position.
Yes, that's the website I used as reference when getting into lifting a few years back, and (stupid me) I should have revised all techniques before re-starting last week..
(he also mentions about not looking up, as you say)
Re-reading the website, the major mistakes I can point out in my form where:
- looking up when I was at the bottom and coming up
- resting the bar too high, and on my spine (not engaging the shoulders)
I guess I'll stop squatting and see how it evolves, and try to find some medical advice.
I have to say, I feel very stupid.
On September 21 2011 04:15 Orpheos wrote:
anyone have suggestions for exercises that dont require weights or other "hardware"(ie done in my apt) that are relatively intense and work various parts of the body? I have to work alot and dont have a gym membership so I would love like a 30min workout at home that workouts alot of body parts.
Exercising should be regular. With some goals short or long or just for everyday shaping. The best to start with are simplest. Doing morning exercising, jogging, giving your body the good habits of doing this. There are youtube channels, where you can find a set of training programs and advice from professionals with medical background. ‘Making perfect shape in X weeks’ requires from you a gymnastic stick, expander and simple push-ups and jumping. Talking about crossfit from the start in this case - this is an intensive level and might bring damage to tissues, causing chronic traumas.
Kind of diet always should be. Not necessarily related to the body weight, but also to the brain activity and unique organism features. It is metabolism. And in a perfect scenario every one may have a general diet (what I eat most), but it shouldn't be a prison, from time to time exclusions can happen.
Taking food should be balanced throughout the day and regularly scheduled.