abelanger26

Stretching: bend head opposite way on the side. Make sure your left shoulder is loose. You can grab your head with your right harm to pull a bit more into the stretch. Do 3x 30s

You can also grab a tennis ball and roll it with pressure on the area. Will help release tight muscles. It’s like doing a deep tissue massage on your own.

Hi Gabrielle,

The back is… getting a bit worst somedays and some others… it’s better. Yesterday I couldn’t do any sit ups, it was hurting way too much (I did a double). I’m two days behind in the challenge and thinking of backing off.

Annie

I got an evaluation by my physio…

My lumbar: L3 is the only vertebra that moves (very unstable: I can do full camel only with that one) The other ones are too rigid and I compensate with L3.

Hip: When I’m putting all my weight on my left leg, I contract my gluteus medius witch involves a internal rotation of the hip. Also I contract my adductors instead of my abductors. I’m already working on this with corrections. I’ve been compensating for so long that I created a dynamic sacro-iliac injury.

Postures that hurt:
+++: head to knee. Only on the left side, pain in the left hip going down to my knee
standing separate leg head to knee pose(left leg in front)Pain left hip going down to my knee

++: Standing bow (left lower back pain when kicking out with the right leg)
camel lower back pain on the left side
floor bow, lower back pain on the left side
hands to feet pose, mostly when we shake our hips right left… then there’s the hip pain going down the knee.

+: this would be I’m struggling with these posture and I’ve seen a deterioration in my flexibility, it’s so stiff

-rabbit+++ having a hard time just touching my knees with my forehead…
-hands to feet pose: I used to lock my knees and was about 2 inches away from touching my head to my feet. now having a hard time locking my knees.
-standing head to knee (cant put my head on my knee, my elbows aren’t as low)

It’s really annoying. It’s not sciatica (I tested negative to all the physio tests). it’s definitly causing me a lot of pain though. Yesterday when I left the studio i was not walking properly. I felt like an old granny.

thanks for all you advices.

I’m at day 4!!! First 30 days! We’re a bunch doing it at our studio in montreal.

Hi, first, when is your patella dislocating? Any particular movement? and Witch way is it dislocating. What do you feel happening? Have you learned about a particular taping yet?

Please let me know. I’ll be able to help you a bit more. I have a similar case at the clinic right now!

Annie

Hi, i’m a physio so i can pretty much help you out. You will get a rehabilitation program after the surgery. Usually when all goes well it take about 6-7 weeks and all is good. I would recommend that you start yoga maybe and with your physio/doc advice when you are able to put all your body weight on one leg without pain. Make sure you have no sign of inflammation either. Since you won’t have any meniscus you’ll have to be very careful when you lock your leg. Make sure you are not hyperextending that knee at all time. you don’t want to put too much stress on your joint like that. You want to protect it.

When you start yoga, do tell your teacher about the surgery you had. You do whatever you can for that first class, don’t push yourself. it will be very important to note if your knee has any signs of inflammation after class. Swelling, hotness, redness… Don’t forget to ice it.

If you have done Bikram before you’ll even know yourself when to start again. Your balance will be very bad at first but it will help strenghten your knee in a lot of ways.

hope i helped a bit