I have been working with my dad on form for his routine and helping him with exercise in general. He is trying to lose 10 lbs as well. Over the last few days I have noticed that he is very tight in his back and hamstrings. I had him do wall slides last night and noticed that his hands could not get to over his shoulders, with his shoulder blades on the wall. Also, when he is doing a deadlift his throasic area of his spine is forward, so he can not create neutral spine. Also, I tried to have him perform a shrug tonight and he could not elevate his shoulders high at all, maybe two inches. Is there any mobility drills or stretches that would help him out? I was thinking that his rhomboid was tight, that was causing this problem. Any information would be great.
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"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."
-Lance Armstrong-
"Hard work beats talent everytime."
-Tony Dungy-
"If you can see yourself doing something you can achieve it." Dave Goggins
"I would rather leave it all out there then not go out there at all." Dave Goggins(Ultramarathon runner)
I have been working with my dad on form for his routine and helping him with exercise in general. He is trying to lose 10 lbs as well. Over the last few days I have noticed that he is very tight in his back and hamstrings. I had him do wall slides last night and noticed that his hands could not get to over his shoulders, with his shoulder blades on the wall. Also, when he is doing a deadlift his throasic area of his spine is forward, so he can not create neutral spine. Also, I tried to have him perform a shrug tonight and he could not elevate his shoulders high at all, maybe two inches. Is there any mobility drills or stretches that would help him out? I was thinking that his rhomboid was tight, that was causing this problem. Any information would be great.
what are your qualifications?
you really should have him go to someone qualified in looking at imbalances. One big thing is you shouldn't have him be doing deadlifts from the floor if his hamstrings, back, and thoracic area is messed up.
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Barret,
Forget the deadlifts... it sounds like he has severely restricted shoulders/tightness in mid back/and erectors. Is he a desk sitter during the day? Work on stretches and get him a massage therapist to work with regularly. I have all my desk sitter clients perform this drill:
It has worked wonders for people sitting at their jobs for years. Forget, loaded exercises until you see an improvement in his upper body mobility. Loading him now (as in your choice of deadlifts) will further excerbate the problems.
O yea I never had him deadlift after I noticed this problem. I am not certified but I am just trying to put things that I have learned in class into practice. But I am hoping to get my CSCS this summer. Thanks for the help guys.
__________________
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."
-Lance Armstrong-
"Hard work beats talent everytime."
-Tony Dungy-
"If you can see yourself doing something you can achieve it." Dave Goggins
"I would rather leave it all out there then not go out there at all." Dave Goggins(Ultramarathon runner)
I was thinking of picking up magnificent mobility, for myself. Would this be suitable for my father as well??
__________________
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."
-Lance Armstrong-
"Hard work beats talent everytime."
-Tony Dungy-
"If you can see yourself doing something you can achieve it." Dave Goggins
"I would rather leave it all out there then not go out there at all." Dave Goggins(Ultramarathon runner)
Without seeing him, I think your dad would benefit probably more so with doing a lot of mobility, foam rolling, and stretching in his workouts than you would, but i think everyone can benefit to it. One of the first things to go in terms of mobility for older people is hip mobility, which MM covers in depth.
MM is a great source for a warmup and IO is also a good one for upper body prehab and warmup. I don't really think you can go wrong with either one of these things to structure a good workout.
Danny (DKing) made a good post in this thread with a list of other place with mobility stuff as well.
MM is a good program to have all this stuff in one place. Mike is actually helping me right now, get back from a hip injury and i can vouch that all the mobility stuff is helping.
So in short, yes, it's a good thing to pick up, and you'll benefit from it.
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Muscle Imbalances with my dad
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