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Old 01-09-2007, 02:58 PM   #1
Steve Shafley
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Default A train wreck

Yesterday, I was warming up, using the circuit that Dan John stole from someone other than G.G.

Haloes+Goblet Squats+Windmills

Doing the windmills, I notice a tightness in my left lower back. It was tight through all three runs of the circuit.

I think the initial tightness was from painting my bathrooms, and from getting into unnatural and cramped positions to paint along some of the moldings and around the toilet. I am a evil genius with a paintbrush, much to my wife's delight, and my own chagrin.

I started doing a thick bar deadlift/1H kb swing couplet, and, on the second set, I felt a bit of a twinge in my lower back.

Being older and wiser than I once was, I stopped doing that sort of stuff, and finished off with stuff that didn't involve me bending over.

Over a period of a few hours, my left lower back got sore and tight. So sore that it started to aggravate me when I stood or walked.

So, since one thing that's been drilled into me ever since I'd met physical therapist Matt Spiller (another Dan John friend, and who has an article about this very topic in one of early Get Up newsletters), is to do McKenzie press ups.

So I did.

Still things stiffened up, and I went to bed being quite stiff and with a low grade of pain.

I woke up, and my back felt slightly better, but I must have slept on my neck wrong, because my neck was stiff, on the left side (which is where it gets stiff...this is due to old rugby abuses) and my left knee was sore (once again, due to an old rugby injury, it's prone to soreness after exertion)

So, today, it's been:

Sore neck: performing self-myofascial release and hitting some seriously inflamed trigger points, some jumpstretch band traction work, and applying heat rubs.

Sore back: once again, sMFR with a tennis ball against the wall really reveals some nasty trigger points. My evil dog ate my foam roller. That, press ups, a hot shower, and some heat rub have significantly improved it over the course of a day. Also did some traction stretching with a jumpstretch band.

Sore knee: nothing to do but slap some DMSO on it and do DROM stuff for it.

I'm feeling better, but for about 6 hours today I felt like I'd gotten run over by a truck.
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Old 01-09-2007, 04:39 PM   #2
Ron Nelson
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Steve,
What's a Mackenzie press up?
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Old 01-09-2007, 06:19 PM   #3
Mike ODonnell
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Double the ZMA, drink a Guinness and call me in the morning......Dr OD says
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Old 01-09-2007, 06:39 PM   #4
Steve Shafley
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Basically spinal extension:

http://home.att.net/~drt-3d/DrT/health/McKenzie.htm

http://www.1backpain.com/back_exercises.htm (scroll down to McKenzie back extension)

Matt Spiller's Get Up article

http://danjohn.org/gu11.pdf
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Old 01-09-2007, 07:13 PM   #5
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Thanks. It's one of those movements I knew about, forgot about, and have heard it called a hundred different names.

I think I've read that Spiler article as well. Have to give it another look.

Good luck with the back.
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Old 01-10-2007, 03:20 PM   #6
Robb Wolf
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You've got to love a Scottish spinal rehab method! Put things into hyper extension. It will either pull any bulging disks back into place or send the bloke into such fits of agony they will operate immediately. Genius.

I hammered my back doing DL's after a week after I think 75 Jim Baker sit ups. My abs were still sore and just did not fire correctly. Still suffering the consequences 2 years later.

Steve-
If you have an ART practitioner they can really work some magic in the acute phase. The Guinness sounds like a very good idea. I wonder if they will ever make a wheat free version...
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