Mobility routines? page 2

[Mainer]

Coach,

Any recommendations or resources you could offer up for the SI Joint. I injured mine two years ago and still battle pain and flexibility. A youtube video posted by a guy named bigmikeo I found helped to reset it but I am looking for reducing the need to reset it constantly and at least keep it stable and pain free.

[Coach Palfrey]

Coach,

Any recommendations or resources you could offer up for the SI Joint. I injured mine two years ago and still battle pain and flexibility. A youtube video posted by a guy named bigmikeo I found helped to reset it but I am looking for reducing the need to reset it constantly and at least keep it stable and pain free.

If you need constant resetting there may be an issue with spinal misalignment or gait - have been able to have either of these analysed? It's tricky to give specific recommendations without knowing a little more about you but generally adding in some strengthening work (under load) will greatly aid in increasing the stability.

I generally favour squats, overhead squats and suitcase deadlifts in these cases - anything that has multi-directional stress (resisting against forces) as opposed to multi-directional movement can help to minimise any further pain.

[Mainer]

If you need constant resetting there may be an issue with spinal misalignment or gait - have been able to have either of these analysed? It's tricky to give specific recommendations without knowing a little more about you but generally adding in some strengthening work (under load) will greatly aid in increasing the stability.

I squat, deadlift, etc as you mentioned. I visit a chiropractor when it gets beyond my control. I hike, mtnbike, and swim as well. Taking a break from the weights right now and on week 8 of a Navy Seal workout with single limb exercises such as front, back, and side lunges, bodyweight squats, pushups, pullups, dips, etc. I have been looking for specific stretches and exercises to strengthen the area so it will stay in place. I'm sure my desk job doesn't help......

[Coach Palfrey]

I squat, deadlift, etc as you mentioned. I visit a chiropractor when it gets beyond my control. I hike, mtnbike, and swim as well. Taking a break from the weights right now and on week 8 of a Navy Seal workout with single limb exercises such as front, back, and side lunges, bodyweight squats, pushups, pullups, dips, etc. I have been looking for specific stretches and exercises to strengthen the area so it will stay in place. I'm sure my desk job doesn't help......

Just pay particular attention to your hip alignment when doing this. Can you OH squat or just back? As always, video of you lifting/training will help.

[bobbitt81]

For the record:

I can't say enough good things about mobilitywod.com!

I started on the day when I posted this thread, and I've done them every day since, I've even gotten my girlfriend doing some of the stretches. They're incredible. I can tell that power lifts are better, and I just feel better/more athletic.

Big fan.

[Nethru]

Any try Intu-Flow? I been doing this for last 2 weeks on my no intensity days and the more I do it the less my bones seem to pop or crack and makes me feel pretty good and mobile afterwards.

[MikeEnRegalia]

Overhead Squat
Single Leg Deadlift
Wall Squat (Facing Wall)
Turkish Get Up w/ Kettlebell