Coolangatta Gold

I went to see my physiotherapist (Graham Keay at the Southport Swimming pool – very recommended) yesterday to get my neck properly sussed out again. I brought my x-rays and MRI scans from 2008 so he could see the evidence of the degenerative vertebra in my neck, got my assessment and a bunch of exercises to fix the issues I have. This could be a longish post as it covers my issues and the exercises I need to do. (These are for life – its like a prison sentence)

So first, my issues. There are three

1. Wear and Tear – I have degenerative vertebra in my neck. This I already knew and is the cause of all my ongoing neck, shoulder and back issues. As Graham explained it to me yesterday, there is a large tube through which the spinal nerves, at each vertebra, pass. Because of my wear and tear, my tube is significantly narrowed. When the nerve hits the sides of these tubes, this is when the pain and problems really start. So I have a reduced margin for error, insofar as neck structure is concerned. To manage this issue, I need to ensure everything I do reduces the likelihood of closing the remaining tube, ensuring the nerves are free to move within what remains of them. Not a big issue, but one which must be managed.
2. My shoulders’ downward rotators are overdeveloped and my upward rotators are under developed. What this basically means is my shoulders stoop forward, a typical postural problem for people like me who sit at computers all day. The problem this stoop causes for me though is that by slumping my shoulders, I also drop my head forward hunchback style. In doing this, to be able to see where I am going, I need to lift my chin. This then puts a reverse curve on my upper neck vertebra, causing a further reduction in those nerve tubes. So by developing the upward shoulder rotator muscles (the ones which lift your shoulders up and back) I’ll also remove two hyper-extended kinks in my neck posture, relieving pressure on those vertebra and freeing it all up.
3. My “supporting” shoulder muscles are weak and stiff. This means my movement muscles are both supporting and driving movement. By strengthening the stabilising muscles, I’ll bring a lot more stability to everything and lift my strength in all disciplines.

Some key impacts this has on training and the various disciplines

1. Board paddling – The head up requirements will always put pressure on the neck vertebra issue described in point 1 above. The only real thing I can do is really work on my kneel paddling and core muscles to support that. This means that when I am paddling on my knees, I can lift and support my body with my core, holding my neck and head in a comfortable neutral position, looking with my eyes. Lying down paddling will always bean issue, so I’ll need to keep volume training here to a minimum
2. Weight training – As my shoulders are in a downward rotated position, most weight exercises I do will further develop (as the are engaged already) the downward rotator muscles. This needs to be balanced out by specific strengthening of the upward rotator muscles each session.
3. Swimming – I’ll need to be careful with neck extensions, looking over waves etc.
   

   Bringing My Shouders Back

My life sentence of exercises to support these issues and correct my postural misalignment include the following:

1. Taping - I should regularly tape my shoulders into position, as per the image to the right. The point of this is to hold my shoulders into the correct position so the muscles can engage and develop correctly.
2. Sock massage and icing – When the neck issue gets inflamed, I am left with trigger points all over my shoulder blade and massive knots underneath and along the edge of the shoulder blade, and behind the deltoid muscles. This can be massaged out with the use of a tennis ball and my body weight. Basically I lie (on the ground or on a wall) on top of the tennis ball (using a sock if necessary to hold it in place) and roll it around until I find a trigger point or knot. When found, I use the tennis ball to massage/grind the issue out. Icing is helpful with these knots and trigger points too, helping reduce inflammation.
3. Massage under armpit trigger point. I need to push right into my armpit so I can feel my ribs. When I move back as far as I can, I’ll find a trigger point. This needs to be massaged out – OUCH!
4. Upward Rotator Face Pulls – Using rubber tube anchored into the closed door, keeping my thumbs on top of the handles, I need to pull the rubber to my face – eye level. This will develop my upward rotator muscles. Do at least 3 maximum sets.
5. Start by facing the wall, arms have the  elbows bent to 90and my forearms are against wall and lifted up. Then I need to shrug my shoulders and bring my arms back off the wall (moving them out). This should be felt in the shoulder blades. This is also aimed at improving the upward rotator strength. I need to try to hold the shrug for a couple of seconds, try and do 3 maximum sets.
6. Start with my back and arms to the wall with arms out to the side, elbows at 90° and hands up. Slide my elbows up the wall and shrug my shoulders. Once again, think shoulder blades, this is where the work is being done. I can use light weights if required. 3 maximum sets.
7. Push-ups and wall push-ups with hands high out front at about eye level. The point of this is to engage the upward muscles prior to doing the exercise, so the upward muscles are the ones doing the exercise. Three maximum sets.
8. One arm dumbbell press with shrug at top. The shrug at the top is the important part as at this point, the upward rotating muscles are engaged. Hold shrug for 3 and 3 maximum sets each arm.
9. Standing on the rubber tube with feet shoulder width apart cross the band over and pull taught. When the band is taught, side walk while keeping legs apart. This will build leg supporting muscles, particularly in the hip and glute areas. This is a particularly good exercise for helping with running stability and form. Do it both ways till fatigued.
10. On hand and knees, hold the rubber in one hand, wrap it around one foot and to the opposite arm. Lift both leg and opposite arm high and hold. Great for core and upward rotators. Hold as long as possible, three times on both sides.
11. Tie the rubber around your thighs, squat with a dumbbell held in both hands, lift weight directly out front, push knees apart and hold. Three maximum hold efforts.
12. Wrap the rubber tube around a door knob, hold the other end with both hands. Face perpendicular to the door and pull the tube across out in front of you and hold as long as you can. Three maximum hold efforts on each side. This exercise is great for the obliques and the core.
13. Lie on the floor on my side, use a light dumbbell, lift one arm straight up in line with ear. 3 maximum sets each arm. This exercise is great for building those supporting stability muscles in the shoulder.
14. Lie on the floor on my side, use a light dumbbell, bent my arm to 90° and rest my elbow on my hips with my hand dropped to the floor. Rotate my forearm up to maximum position. 3 maximum sets each arm. This exercise is great for building those supporting stability muscles in the shoulder.
15. Stretch – Lie on my back, bring my knees up as high as possible and rotate my hips so my knees drop to the ground on one side. Form a diagonal with the opposite arm and fully stretch along the diagonal side.
16. Stretch – Pecks by pressing my shoulder, arm and hand against the wall, then rotating away. Stretch different angles and pressure points (Ie. Emphasize pressure with hand, elbow and shoulder)
17. Physio Roller – Use the roller to roll up and down the spine, massaging out any clicks and chinks in the spine and surrounding muscle groups.
18. Lying down neck rotations. This is just a loosener, ideal first thing in the morning. All I need to do is gently rotate my head one side to the other, generating gentle movement in the neck. Doing lying down so the weight of my head does not interfere in the exercise