Ask Coach E
Episode 11

0. Coach E: Intro [0:00]

Welcome message from Coach E 

1. Maureen: I’ve had chronic neck and shoulder pain for about 3 years that wakes me up early in the morning, with no injury history. After trying exercises, therapy, and being diagnosed with degenerative discs and arthritis, what else can help? [01:24]

Chronic ache in neck and shoulders started about 3 years ago. Not due to accident or falls. This occurs during the early morning and usually awakens me. Have done DMT, Hip and Neck programs. Have done massage, chiro and physio. Had x ray showing degenerative discs with arthritis. Hopefully there is some help. Thanks

2. Deborah: I’d love more guidance on exercise form and modifications, especially alignment cues or ways to scale exercises up or down. Could you explain differences and modifications for movements like hip bridges, hollow body holds, and 1-leg side bridges? [05:13]

I would love to have some further direction on some of the exercises, mostly insights into modifications (up or down) or subtle points re alignment that couldn't be included in the main description.

For example:
1. The hip bridge vs segmental hip bridge. Difference? Do you keep lumbar spine relaxed during both? Any other tips?

2. Hollow Body Hold -- I can't do the full exercise; how can I modify it to an easier level?

3. 1-leg Inner/Outer Side Bridge: I can manage the raised extended leg (sometimes modifying to go to a knee) but not the bent knee position. How can I modify both positions?

Thanks! I really enjoy your app and workouts -- they've helped me through hip pain, elbow pain and generally staying more limber and strong :)

3. Tom: With age-related joint issues, how can I balance strength, cardio, mobility, and joint-specific exercises within the recommended 150–200 minutes of weekly exercise? What’s a practical way to cover all these bases without overtraining or burnout? [10:14]

Hey Coach E, please edit this for brevity if you want to use it in one of the sessions.
Common advice states that one should get 150 minutes of exercise per week. At my age, and you have my DOB, different sources indicate that it should be mobility, cardio, and strength or resistance. I am also the beneficiary of a couple of bulging discs, arthritis in shoulders and big toes (hallux rigidus) and the other creaky joints of someone approaching 70. I've purchased Foundation for Movement Longevity, Fundamental Precision Movements, Hip Pain Solution and Strong for Life...all very helpful.
How do I cover all I am supposed to--strength, cardio, mobility--and those special emphasis exercises (hips and shoulders) and still have time to eat and sleep? (I'm exaggerating here, but you get the idea.) How can one hit on these functionalities say within 150-200 minutes per week? I feel like I need to hit on all the targets to stay in reasonable shape and mobility. Thanks!!

4. Lesley: I’ve had great success with the hip program and want to get it for my 27-year-old son who has a 5-year-old labrum tear and hasn’t improved with physio. Do you think a ROM Coach subscription could help him avoid surgery while still training BJJ? [14:51]

I've had great success with the hip program on Rom coach.

I am considering buying a subscription for my 27 yo son who has a Labrum tear from a Judo injury 5 years ago. He's had physio locally but no relief and now had been told he probably needs surgery. However as a bjj coach, he can't afford the time off. Do you think ROM coach could help?

5. Conclusion / Update: [21:36]


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