Its 9 pm and 58 degrees...it got up to 70 today and was BEAUTIFUL. Tomorrow its supposed to get up to 75. I heard about all the school closings, and the beltline and 90 being closed up there. Sounds awful!
I worked out with the sister-in-law again today. I made her walk on the treadmill while I ran on another one. I did three 10 minute segments, all at a medium to fast pace...it was a great workout for me, actually. In between those segments, I worked with SIL on kneeling table, down dog, and forward flexion. We worked on squats, deadlifts, and some rows. Everything is super light weight, just trying to get her to feel the activation and learn correct form.
So I have a question for you guys...SIL has a pinched nerve in her neck...it bothers her a lot, especially a few hours after working out. She's had it for at least a year, maybe longer. Any ideas on how to address this?
Stay safe! Stay warm!!!
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3 comments:
That's not fair, to describe your Texas weather to those of us who are sitting at -3 right now!
As far as pinched nerves go, I found this:
http://www.webmd.com/content/pages/4/1661_50313.htm
I think premedicating with Tylenol and/or ibuprofen would help. Also, they recommend taking frequent breaks while using the area that gets sore.
BBG can probably speak better to this, but possible HEY yoga poses that would help would be standing/prone/kneeling mountain,as well at supine bridge and table. Basically anything where you're working on lengthening the neck area, to give those nerves room to do their thing.
I like the poses Burpees suggested. The one you might explore working with is prone mountain. Set her in the pose with feedback starting from the feet---make sure she keeps the yoga block between her feet and keeps her feet in a neutral position on the floor. Inward action at the shins. Upward action at the calves. Downward action across the front of the thighs and pelvis. Resistance upward action at the small of the back. You might leave a small weight (even one of those beanbag heating pads would work) at a place where the activation seems to integrate everything (calves or small of back). For the upper spine, you will want to look at where/if her neck collapses forward and give her resistance just before/below the collapse on her spine as well as resistance to the crown of her head. The feedback at the crown should be toward the back of the crown so that she wants to extend the back of her neck as long as possible. This next part is something to explore. See if she can keep these actions as she slowly turns her head to the right, back to center, and to the left. Only let her range of motion go as far as she can keep these actions. Both sides of the back of her neck need to stay parallel to each other, equally long. It should feel light and easy. It may only be a very small range of motion. If she can't sustain the actions, she needs to shorten the range. It might be uneven (further one direction than the other). Just notice. No forcing. If it helps like I think it will, explore what happens when her hands are extended to the sides. If that is too challenging, try with hands extended out at 45 degrees to the body and again work only within the range of motion that she can sustain good alignment with. If this works for her, try doing it before the workout (to set her alignment) and after the workout. As she gets better at finding the actions, she might use it to reset her alignment with a small break between sets, just doing the pose briefly, finding the actions, moving to the next set of the workout. Let me know how it goes!!
Very, very helpful! THANK YOU!!!!!!!!
I printed this out and took it with me today when I worked out with SIL, and it really helped...THANKS!
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