The best way for a full ROM?

[chi sao]

Ok guys, visited the Chiropractor/ART specialist and she said the cause of my posture problems (rounded shoulders, slouching, curved back, tilted pelvis.) is because of my in-flexibility.

She did one test where she told me to squat with my hands parallel to the ground (like im flying but my hands are pointing forward) and my butt was sticking so far out I looked ridiculous. Then she slipped this 90 degree triangle under my feet and told me to do it again. I could touch my butt correctly to my ankles almost. But without help like that I'm a complete mess.

She did some stretches on me and the top of my glutes was killing from it, and she told me to stay away from any presses because my muscles won't work correctly. She told me to stretch 3 times a day on my hamstrings, calves, lower back, shoulders, and glutes; then return back to her office and see how everything is. I told her the thing I'm most concerned about is my tilted pelvis, as it makes it very uncomfortable for me to sit (not that I have huge balls or anything but they are in the way alot and I have to adjust too often, like theres a fork up my a**).

So I've been stretching and doing some research, she said exercise wouldn't hurt as long as the load wouldn't interfere with the way I was performing the exercise correctly.

Is this a good plan for better and 'stronger' flexibility?

1. Dynamic stretches before workout
2. Do workouts that will work the groups needed at a full range of motion, with low-load and multiple reps.
3. Static stretching afterward.


Give me feedback please, I would appreciate it.

[Blackjack]

Maybe post this over in the injury/rehab forum and see if you can get a response from Bill Hartman, Eric Cressey or StandApart. They would most likely provide better responses.

I'm surprised they didn't give you stretch for you chest, pecs area to help with your shoulder roll as well...curious.

[chi sao]

They did, I forgot to mention that. Thanks for your reply, I will wait until tomorrow to move this post to injuries/rehab (shouldve put it there in the first place.)

[MacSob]

chi,

Thats one of the issues that my DC identified as well. I've been following a stretching /foam rolling regiment and it seems to have helped a lot. I've also been following the t-nation article for shoulder rehabilitation and that has been helping a lot.


Looks like this just became the year of repair and rehab for me. I hope it all goes well for you.

here is the link to the t-nation shoulder program that I have been following. It's Eric Cresseys "Shoulder Saver" program.

http://www.t-nation.com/readTopic.do?id=1053531

Mac

[GqArtguy]

Youre not alone. A lot of my clients are messed up like that and I uses a similar approach to yours. For people who are really tight, I pair dynamic mobility movements with light static stretches.

I would read all of Mike and Cresseys articles. Google their names and read the articles that arent t-nayshun articles too.