Ask Coach E
Episode 20
Welcome message from Coach E
Is segmental lumbar mob with a peanut roller beneficial for L2-L3, L3-L4, and L5-S1 disc protrusions? If yes, what benefits?
When I point my toes, or even lay down on my front so the toe is pointed wouthout muscular effort, the bottom of the foot goes into spasm. Pain ranges from 0 to 5.
The whole chain of muscles along the back of the leg, calves and hamstrings are always very tight, a common family problem. The deep muscles of the butt are often in spasm as well, which can be pain of 2-6. It feels like these are all connected problems.
My question is what exercises can I do to improve the situation. Are there supporting muscles I should strengthen? I regularly stretch hamstrings and calves. I have found stretching the inner thigh muscles helps with the deep butt muscle spasms. (I one time tried to map the pain and felt like it matched the flurries medius.)
The tightness has been a thing at least since I was a teenager. The spasms in feet and butt have been noticeably frequent for about two decades. I did suffer an injury (humorously pulling a gluteus muscle when chasing a hat in the wind). All those chains were problems before, but definitely got worse after. That would have been approximately ten years ago.
I'm a new user, but I'm currently running several of your routines and programs. The daily tune-up, strange elbow muscles, knee flexion, shoulder mobility 1, deep squat, hip foundations, full body flexion, and neck pain.
Thanks for your time,
Jack
Started having some inner knee pain a couple of years ago that I only noticed after crossing my legs for too long. Then I broke my foot, wore a boot, and after that the knees were terrible. Could't even body squat without pain. Did the whole knee program on ROM and it helped a lot. Started working out and some light strength training. But just when I seem to make progress, one knee sets me back. First it was squatting too deeply. Feels great when I do it but hurts the next day. Dialed back and don't squat so low anymore. Recently after a few day of jumping jacks I'm feeling the ache in my inner knee. Going upstairs, down stairs, when I stand up. Not sure how to move past this. Really trying to build strength but it keeps getting me. Do I just go through the program again? Not sure the what the best thing would be. Thank you. Pain is 3 or less. But feeling more stiff.
Since having a shoulder/scapular injury, my forward head and rounded shoulder posture are significantly worse in the morning as a side sleeper, which also causes my upper trap to take over during the first hours of the day.
This was never an issue before the injury. What can I do overnight to prevent it?
Hey coach E.
I am a 60 y/o man who is very active. I have done with success the Neck pain solution, the Shoulder pain program and presently going through the knee pain program. Two or three weeks ago I started feeling a discomfort in my upper forearm in the meaty part next to the bonny inner elbow bump after doing ring rows. (No other of my calisthenic exercises brings me the discomfort. The pain is not in the medial epycondile so I assume is not golfer's elbow.
Initially I though it was distal biceps tendonitis because the pain/discomfort is at the crease of the arm (but towards the bonny bump area). I tried the exercises for that (forearm supinator activator)which recreated the same pain I feel after doing ring rows. Another movement that brings the discomfort is the ASMFR for the upper traps when I press and slide my fingers through the lateral neck muscles. The pain is only after those movements and the ring rows exercise which I already stopped for two weeks and I'm ramping up slowly but still getting sore afterwards. What is causing that pain and which exercises can I do? Thanks in advance.
I forgot to mention in my question that I also did the Elbow and Wrist program apart from the Neck and shoulder programs and currently doing the knee program.
Video Mentioned: 3 Tips to INSTANTLY Fix Elbow Pain from Pullups and Chinups [Golfer’s Elbow]