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  • 2 weeks later...

This is a last resort. Back hyper extension during deads

Bruised the nerve ? Can be tricky / take a while to fix. I hurt my lower back a long time ago , same/similar deal.

Stuff that is worth addressing that can speed it up that worked for me (you might already be doing this). They might help;

* stop working out muscles that pull the hip into rotation (back extension).

* Hip mobillity ; due to the injury you automatically have some muscle imbalance , you will find your hip flexors can shorten/tighten over time taking up the slack.

- depending on if you have lost flexibillity this will aggrevate healing.

**** there are some hip mobility tests on youtube , check it out then go for some stretches.

Eg ; Hip Flexor stretch done properly

* ditto for the upper quads

* Glutes (inc. Piriformis)

* ITB's

Stretch / foam roll them all.

Hope you get better soon.

  • Like 1

22/01/15

Bench Press

25kg x 10

35kg x 5

45kg x 3

52.5kg x 0

50kg x 1

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30kg x 10

Close Grip Bench Press

25kg x 15

30kg x 10

Bicep Curl

15kg x 10

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20kg x 7

25kg x 3

25kg x 3

Captain's Chair

20

20

20

26/01/15

Squat

20kg x 10

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55kg x 5

60kg x 1

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Pull-Up

9

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Lat Pulldown

30kg x 10

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Box Jump 60cm x 20

Box Jump 75cm x 20

One Leg Box Jump 45cm x 50

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