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RRxtar · 04-08-2013, 10:14 PM

today physio said my SI joint has recovered and my pelvis/lower back/hip mobility and stability has improved dramatically over the last few weeks and gave me the good to go.

tomorrow will be first day squatting for real in 3 weeks. going for PRs! brb back to physio wednesday lol jk

real talk tho bros. this was my first real injury where lifting contributed to the underlying problem. the injury didn't happen in the gym, but it could have have been prevented. lots of us disregard balanced lifting to acquire huge numbers and i was a culprit of that and it caught up to me.

long story short and without giving an anatomy lesson, there is more going on in your lower back, abs, pelvis, hips, glutes quads, hammies region that nearly all of us realize. and it all has to work together in harmony to stay aligned and give you proper posture.

too much pulling deadlifts with my back, and pushing squats with my quads, followed by too much time sitting in a chair reading RS, and not enough time focusing on strengthening hammies and glutes, and stretching hip flexors gave me a bad case of anteriorly (forward) rotated pelvis. most people now adays have it to some degree. that combined with disregarding unilateral leg training gave me a strong as fuark dominant side, and a pathetic weak side so i actually had a little bit of upslip on one side of my pelvis as well. eventually something had to give, and it was the joint where my right pelvis meets the center part that starts your lower back called the sacroiliac (SI) joint.

physio helped with the injury, but solving the problem is up to me. my weekly routine now includes 15 minutes at the end of 3 workouts to stretch properly, and foam roll to loosen up hip flexors. as well as a ton of core work. having a 6 pack doesnt mean you have good core. the core that holds you together is deep inside and you have to specifically target it as most of us have enough strength in our backs to over ride the system. i also now do some abductor and adductor strengthening on the vagina machines, and a whole bunch of unilateral deep leg press to activate glutes and hamstring curls.

turns out you cant just walk into the gym, squat heavy, and call your leg day done.

pics for reference

04-08-2013, 10:14 PM	#26009
RRxtar what manner of phaggotry is this Join Date: Nov 2001 Location: Kelownafornia Posts: 18,285 Thanked 5,473 Times in 1,814 Posts Failed 205 Times in 120 Posts	today physio said my SI joint has recovered and my pelvis/lower back/hip mobility and stability has improved dramatically over the last few weeks and gave me the good to go. tomorrow will be first day squatting for real in 3 weeks. going for PRs! brb back to physio wednesday lol jk real talk tho bros. this was my first real injury where lifting contributed to the underlying problem. the injury didn't happen in the gym, but it could have have been prevented. lots of us disregard balanced lifting to acquire huge numbers and i was a culprit of that and it caught up to me. long story short and without giving an anatomy lesson, there is more going on in your lower back, abs, pelvis, hips, glutes quads, hammies region that nearly all of us realize. and it all has to work together in harmony to stay aligned and give you proper posture. too much pulling deadlifts with my back, and pushing squats with my quads, followed by too much time sitting in a chair reading RS, and not enough time focusing on strengthening hammies and glutes, and stretching hip flexors gave me a bad case of anteriorly (forward) rotated pelvis. most people now adays have it to some degree. that combined with disregarding unilateral leg training gave me a strong as fuark dominant side, and a pathetic weak side so i actually had a little bit of upslip on one side of my pelvis as well. eventually something had to give, and it was the joint where my right pelvis meets the center part that starts your lower back called the sacroiliac (SI) joint. physio helped with the injury, but solving the problem is up to me. my weekly routine now includes 15 minutes at the end of 3 workouts to stretch properly, and foam roll to loosen up hip flexors. as well as a ton of core work. having a 6 pack doesnt mean you have good core. the core that holds you together is deep inside and you have to specifically target it as most of us have enough strength in our backs to over ride the system. i also now do some abductor and adductor strengthening on the vagina machines, and a whole bunch of unilateral deep leg press to activate glutes and hamstring curls. turns out you cant just walk into the gym, squat heavy, and call your leg day done. pics for reference __________________ STRENGTHaesthetics Last edited by RRxtar; 04-08-2013 at 10:19 PM.