Clearing up some past-occasional and past-persistent aches and pains

Unlike so many persons in their sixties, seventies and beyond, fortunately, given my profession, I have the knowledge and opportunities to have cleared up some past occasional and persistent aches and pains. Said aches and pains could be attributed to prior sports in my decades into the late thirties, and 6 years working in construction in my forties. Add some further de-conditioning during the past 18 years coaching, personal training and providing kinesiology services. And also, there is the phenomena of aging up to now, age 66.

A critical mass continues to seek cutting edge fitness and mobility practices, and of course, I have attempted to keep up with my field, and fortunately, in the past year, I decided to 'up my game', applying all the stops--the best possible, focused and consistent programming I make sure my clients receive/do.

Basically, I can report to you that there are no symptoms now! I will make more posts to give detail to what/is done over the last year to clear said aches and pains. I do comprehensive exercises of the major joints, both single joints and multi-joint movement exercises for endurance, strength and power. I know where/which muscles and chains of muscles are too tight, too weak and/or both tight and weak. My full comprehensive list(s) of exercises also serve as assessments; they can of course serve to develop better fitness; and such exercise lists can maintain fitness that is already "good enough" (we ideally want "good enough for as long enough time").

So I know where my historic problems are located (generally, the same problems I have experienced, in some other variation, are also typical to a lot of persons):

Right lower back, along with some frontal hip impingement--which seem to be interrelated. Culprits also include .Tensor Fascia Latte, Psoas Major, Quadratus Laborum. My Erector Spinae and Multifidus are weak and tight in the previous optimal ranges of motions way back when practicing gymnastics and martial arts in my twenties. Going through lists of single joint and multi-joint exercises pin points the locations of pain and the alleviation of pain. Of course, any ideas from other practitioners, of whom I search out through my formal professional associations (and on the internet!) is welcomed and applied/taken!

Along with a host of conventional well executed exercises, not documented in this immediate post, here are two exercises that have especially accelerated my rehab to substantial diminished symptoms i.e., pain free and regained full-function:

a) Straddle Sit ROMs (active and passive): Sitting with legs spit open, a seat edge in front of the Ischial Tuberosity, feet turned outwards (femur externally rotated). I let both active motions and passive occur in the above positions. Knees can alternately lock and/or bend some. This is bringing back a comfortable hip hinging, groin and lower back 'twisting range of motions. Maybe Cossack dancing is back in the cards?!

b) On my knees with comfortable enough cushioning and the ability to rotate my femur while being upright as if standing; putting the top of chair's back rest tilted under my ribs and being as upright as possible; put most weight on one knee (my right side is the problematic side), rotate the right femur with the friction of the right knee pivoting on the cushioned floor. This exercise is addressing the rotators (internal and externals), the Tensor Fascia Latte, Multifidus and Psoas and Errector Spinae and Quadratus Laborum. Keeping the right foot off the floor while rotating also involves the aspects of the hamstrings. A lot of stuff going on. This and the exercise above deserve a whole other posting.

Another rehab area of concern:

The following has also cleared up due to focused rehab conditioning:

Right shoulder, within the scapular region, some tear(s) that bring on pain at end ranges of shoulder flexion, internal and external rotation. I become one of those persons who did not care to throw a baseball (it occurred over a number of years, in retrospect). A number of years ago, it became noticeable in the winter when wearing layers of clothes and struggling to take off or put on a nap sack in a crowded public buses. Yes, the shoulder can become somewhat disabled! And yes, a rather careful rehab and shoulder conditioning program is helping. By doing all the stuff that I would have my clients do, sure enough with consistent training over the winter months have alleviated said concerns, and further strategies are bringing back enough mobility to shoot all of my previous basketball maneuvers (having not played in years).

Now into spring, my goals to pass the Norwegian Reconnaissance fitness test are not completely unrealistic for this coming September. I will need to step up my mobility rehab program, though, and this will be a chance to document and share the experience and methodology at hand.

To get some insight into my basic comprehensive approach for myself and my client, below, some further case examples

https://www.youtube.com/watch?v=rd5IghzOehk  Young coach post surgery knee, in the clinic

https://www.youtube.com/watch?v=ugA0EKibpOc  95 year old man with scoliosis and a broken vertebrae-rehab, at-home service