****Official Beginner Question Thread****

[Soulman]

saw,

interesting that you brought that up - I'm in the same spot with my dad. I've been thinking of starting a thread on it, gonna do it in a few hours.

FWIW the black rumble roller is sufficient for my needs on calves, hamstrings and ass. I don't have anywhere near the adhesions cha does though.

[BPA234]

How old is your Dad? Can you find out the actual diagnosis of his back issue?

I work out at a place with a coach who handles both injury and older clients. I can ask him tomorrow for you.

In general, older trainees have to start with lighter weights go slower and allow more time for recovery. I think a basic SS format w/dumbbells, assisted chins etc. is a good idea. I see older clients at my gym doing exactly that.

One thing though, if he has a degenerative condition then he is not supposed to load the spine.

BTW, I am 43. If you tell me your Dad, who is "extremely old" is 45 I am going to hate you.

[Aidan]

Originally Posted by 00Snitch

Am I wrong in my thinking that a field hockey ball is that different to a lacrosse ball?

They are pretty similar, though a LAX ball may be slightly smaller. I recommended a hockey ball to a friend while back in NZ, he's found it useduf so far.

[saw7988]

Originally Posted by BPA234

How old is your Dad? Can you find out the actual diagnosis of his back issue?

I work out at a place with a coach who handles both injury and older clients. I can ask him tomorrow for you.

In general, older trainees have to start with lighter weights go slower and allow more time for recovery. I think a basic SS format w/dumbbells, assisted chins etc. is a good idea. I see older clients at my gym doing exactly that.

One thing though, if he has a degenerative condition then he is not supposed to load the spine.

BTW, I am 43. If you tell me your Dad, who is "extremely old" is 45 I am going to hate you.

He's 65 (so not THAT old really... was just being a little funny). He says it's a degenerative disk thing or something? He just gave me his MRI report from a few years ago. Here's the "impression" section at the end, which seems like a summary of the report:

1. Straightening of the lumbar lordosis without evidence for fracture.
2. Advanced multilevel degenerative disc disease characterized by multilevel disc narrowing and desiccation, most notably involving L2-L3 through L4-L5 associated with broad-based disc bulging and severe endplate degenerative changes, particularly at the L3-L4 level.
3. Minimal retrolisthesis of L3 on L4 and L4 on L5.
4. Broad-based disc bulging at L2-L3 through L5-S1.
5. Multilevel neural foraminal stenosis as detailed above.
6. Multilevel spinal canal stenosis, most notably involving L2-L3 and L3-L4 associated with bilateral lateral recess narrowing.

So it sounds like he probably shouldn't load the spine. What exercises would you say this eliminates? I assume barbell squats, what about a db squat holding the db in front at his chest? What about back extensions?

Thanks a lot, much appreciated.

[BPA234]

LOL 65 is fine with me.

Degenerative discs are pretty common in men over 40. But, your Dad sounds a bit more involved than just that.

Rather than guess what would be best exercises, I will copy your post and ask the coach tomorrow.

I am guessing no loading of the spine equals no squats but I'll find out what he says.

Probably a good idea for your dad to get a DR. who has some kind of exercise/sports background to eval and provide some insight.

[cha59]

Originally Posted by saw7988

He's 65 (so not THAT old really... was just being a little funny). He says it's a degenerative disk thing or something? He just gave me his MRI report from a few years ago. Here's the "impression" section at the end, which seems like a summary of the report:

1. Straightening of the lumbar lordosis without evidence for fracture.
2. Advanced multilevel degenerative disc disease characterized by multilevel disc narrowing and desiccation, most notably involving L2-L3 through L4-L5 associated with broad-based disc bulging and severe endplate degenerative changes, particularly at the L3-L4 level.
3. Minimal retrolisthesis of L3 on L4 and L4 on L5.
4. Broad-based disc bulging at L2-L3 through L5-S1.
5. Multilevel neural foraminal stenosis as detailed above.
6. Multilevel spinal canal stenosis, most notably involving L2-L3 and L3-L4 associated with bilateral lateral recess narrowing.

So it sounds like he probably shouldn't load the spine. What exercises would you say this eliminates? I assume barbell squats, what about a db squat holding the db in front at his chest? What about back extensions?

Thanks a lot, much appreciated.

Because of the fact he's 65 and has those back issues you described, it probably isnt a good idea for him to do OHP, DL, or back squats with barbells until he can do that stuff with near perfect form with basically no weight. The first things he ought to be doing are soft tissue and mobility stuff along with core strengthening stuff that doesnt allow the low back to move in any direction (front planks, side planks, strict form bird dogs, stir the pot, etc.)

Goblet squats (using a dumbell or kettlebell) should be something he learns to do well and often.

If he is going to take this seriously, I would highly recommend reading Stuart McGill's two books. Read Low Back Disorders before Ultimate Back Fitness & Performance.

http://www.backfitpro.com/

Here's a good, short video by McGill: http://www.youtube.com/watch?v=033ogPH6NNE
Pay close attention - some of the things shown are BAD for the back - situps, crunches, etc. Someone paying half attention to that vid could get the wrong impression.

In case you werent aware, I'm 46 & have two degenerating discs, one of which severely herniated on Memorial Day 2011 to the point where I could not walk without crutches for 5 weeks. I read McGill's books and figured out how to rehab and bullet-proof my low back. The past several weeks I've been DLing (trap bar and straight bar) > 400 quite a bit, and my core/low back have never felt stronger.

[UseItOrLoseIt]

Does anybody have an experience with shoulder impingement? I'm a baseball pitcher and I'm pretty sure I injured it from my last game of the season about a month ago. The first week or two after the game there was a sharp pinching deep in the front of my shoulder by the glenoid cavity. I decided to have a catch to try and loosen it up and the pinching sensation was gone the next day. I have full movement and can perform any physical activities I want, but now I'm left with a tightness during certain movements of the shoulder. I switched to goblet squats because they are pain free. After regular back squats it felt like my shoulder was about to pop from the tightness.

Any recommendations? A certain physical therapy technique, or is there no point because I probably tore something and should just go get an MRI?

[saw7988]

BPA: Thanks again for the help man, I look forward to hearing what your coach friend has to say.

Cha: Thanks for that extremely informative response. I will pass along 100% of this information and try to help him get those books. FWIW we're not doing any barbell stuff - just db (goblet I guess?) squats (holding it in front of his chest & getting good depth), a db bench, seated db ohp, and assisted chins. Today I took him to the gym for the first time and we just did squat/bench/chin, I figured to alternate the 2 types of presses as with SS. I'll definitely recommend to add in the core stuff as well and show him the video. You're an inspiration. Thanks again man.

[Hardgrove]

I had knee surgery 3 weeks ago, but it is still sore and somewhat swollen. Is it ok to foam roll around it, or could that aggrevate it further?

[cha59]

Originally Posted by UseItOrLoseIt

Does anybody have an experience with shoulder impingement? I'm a baseball pitcher and I'm pretty sure I injured it from my last game of the season about a month ago. The first week or two after the game there was a sharp pinching deep in the front of my shoulder by the glenoid cavity. I decided to have a catch to try and loosen it up and the pinching sensation was gone the next day. I have full movement and can perform any physical activities I want, but now I'm left with a tightness during certain movements of the shoulder. I switched to goblet squats because they are pain free. After regular back squats it felt like my shoulder was about to pop from the tightness.

Any recommendations? A certain physical therapy technique, or is there no point because I probably tore something and should just go get an MRI?

Stuff you can/should do yourself:

Do the part with the lacrosse ball for sure - every day: http://www.youtube.com/watch?v=hzozw2Aso3M

Also roll your pecs with a lacrosse ball against the wall - every day.

There's a way longer answer to this but I dont have time right now.

Also, ART: http://www.activerelease.com/providerSearch.asp
Look for a provider who is certified at the Biomechanics level - they are trained to treat athletes and have the most experience.

[saw7988]

cha (or anyone else with this knowledge), quick question:

Did some foam rolling today for my first time. Plan is to do the "agile 8" (http://www.elitefitness.com/forum/we...-a-631289.html) every day - it was recommended to me for hip mobility because I have trouble getting deep in squats when no weight is on the bar.

Question is: when rolling, do you want to tense up the muscle or try to keep it as loose and disengaged as possible?

Thanks.

[Aidan]

Relax the muscle, though sometimes when working with a baseball i find it useful to oscillate between relaxed and contracted with the ball in a sore spot. Marvin Gaye's sexual healing cd optional

[cha59]

Relax it. You can also stretch the muscle while its being rolled - this is similar to what ART does.

A tip I've recently learned: relax your face muscles when you roll. This helps the muscles youre rolling to also relax.

[UseItOrLoseIt]

Originally Posted by cha59

Stuff you can/should do yourself:

Do the part with the lacrosse ball for sure - every day: http://www.youtube.com/watch?v=hzozw2Aso3M

Also roll your pecs with a lacrosse ball against the wall - every day.

There's a way longer answer to this but I dont have time right now.

Also, ART: http://www.activerelease.com/providerSearch.asp
Look for a provider who is certified at the Biomechanics level - they are trained to treat athletes and have the most experience.

thanks

[saw7988]

Thanks cha and aidan, good stuff.