Prior to starting my active recovery phase, I had a co-worker take some measurements for me (muscle length, joint stiffness, etc).  Here is what we came up with:

  1. Hip IR: 37 R, 32 L
  2. Hip ER: 23 R, 28 L
  3. Quad length (Thomas test): 61 degrees R, 39 degrees L
  4. Hip flexor length: -15 degrees R, -16 degrees L
  5. GH flexion: 165 R, 149 L
  6. Hamstring length (90-90 test): 52 degrees of knee flexion R, 48 degrees of knee flexion L
  7. Supination: 100 degrees R, 68 degrees L
  8. Pronation: 57 degrees R, 65 degrees L

As I recover from my low back injury and wind down after a long 11 months of training this is the program I am following for the active rest workouts:

Day 1

  • warmup
  • widegrip bench press 4x5 @50%
  • floor press 3x4 @50%
  • Triceps STM 5' total B
  • L theraband supinator strength
  • "lat static stretch 5X30"" B"
  • thorcic mobilizations T1-6
  • "ER stretch 5x15"" B"
  • L forearm MET
  • L shoulder capsule stretches
  • lumbar rehab

Day 2

  • warmup
  • wide stance squat 2x5 @50%
  • high box squat 3x4 @50%
  • "quad static stretch 5x30"""
  • "hip flexor static stretch 5x30"""
  • ITB FR 5' each side
  • Quad FR 5' total B
  • "Adductor static strech 5x30"" B"
  • L hip MET - if indicated
  • Hip rotation stretches
  • lumbar rehab
  • "hamstring stretches 5x30"" B"

Day 3

  • warmup
  • half kneeling landmine press 4x5 @50%
  • side DB raises 3x4
  • Triceps STM 5' total B
  • L theraband supinator strength
  • "lat static stretch 5X30"" B"
  • thorcic mobilizations T1-6
  • "ER stretch 5x15"" B"
  • L forearm MET
  • L shoulder capsule stretches
  • lumbar rehab

Day 4

  • warmup
  • sumo deadlift 3x5@50%
  • snatch grip deadlift 2x4 @50%
  • "quad static stretch 5x30"""
  • "hip flexor static stretch 5x30"""
  • ITB FR 5' each side
  • Quad FR 5' total B
  • "Adductor static strech 5x30"" B"
  • L hip MET - if indicated
  • Hip rotation stretches
  • lumbar rehab
  • "hamstring stretches 5x30"" B"

 

The first week went well.  All movements were very cautious and purposeful to ensure no irritation to the back.  As each workout progressed, I could tell my back was feeling better and better.  Dead bugs started feeling less and less stressful each time they were completed.  The second week went better than the first, as expected.  More time for recovery, less irritation of my lower back. My supination strength on the left is feeling much better.  After I complete week 3, I will retest the measurements and see what’s improved. Stay tuned!

 

 

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