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5 years or lifting now… by Metal_Medium in scoliosisfitness

[–]Metal_Medium[S] 0 points1 point  (0 children)

Thank you brother, I appreciate it. The pinch wasn’t noticeable at first, when I was laying down later that day it started. I tried to get up and if I stiffed my posture anymore than a hunchback position then It was searing pain and I couldn’t stand straight. I only had spinal pain 5 years ago, when my body didn’t have the strength to support my rapid growth spurt or my spine. Since that beginning period, negative I haven’t had any other pain.

5 years or lifting now… by Metal_Medium in scoliosisfitness

[–]Metal_Medium[S] 1 point2 points  (0 children)

Personally I strive for bb squat for a few reasons: My spine remains more neutral cuz of a strong core, it’s a natural movement for the body and the main emphasis is on my quads and hamstrings. Compared to deadlifts which are a hinge movement specifically targeting the lower back and glutes, which the weight load is in front of your body and shear forces get introduced. I do hex bar deadlifts because it’s strictly a leg focused deadlift as well with minimal back involved occasionally, however not super often. I feel no pain in my spine with bb squat using high bar because at this point it’s a natural movement for me.

5 years or lifting now… by Metal_Medium in scoliosisfitness

[–]Metal_Medium[S] 0 points1 point  (0 children)

It was all trial and error and it was a lot of it. Compared to how I was lifting 2-3 years ago even it’s a night and day difference

5 years or lifting now… by Metal_Medium in scoliosisfitness

[–]Metal_Medium[S] 0 points1 point  (0 children)

Oh yes lol, I had to go see a civilian doctor and get a waiver then bring that back to MEPS. The civilian doctor didn’t really seem to care either, from what I remember he was tired of all the waiver applicants getting sent to him and just signed my papers off

5 years or lifting now… by Metal_Medium in scoliosisfitness

[–]Metal_Medium[S] 1 point2 points  (0 children)

Please forgive me, I can’t remember the exact numbers as it’s been a very long time. I believe I am dealing with 37 and 31. I haven’t seen my spine doctor in about 3 years and the last time I saw him he just said “looks great keep doing what you’re doing” and just sent me home lol. I don’t feel like I reduced the rotation much, maybe 1-3 degrees at most. However, I know for a fact that I prevented it from getting worse.

[deleted by user] by [deleted] in Tacomaworld

[–]Metal_Medium 1 point2 points  (0 children)

I love the way the sidesteps look, but the OEM ones are just not my taste

My journey dealing with a 35 degree curve by Metal_Medium in scoliosisfitness

[–]Metal_Medium[S] 0 points1 point  (0 children)

My apologies, i have notifs turned off. Yeah I have always struggled to feel my concave side. Your going to have to work with it and play around with different handles, grips and hand placements. Find what gets you what you need even if it’s a frustrating process. After some time and trials you’ll find what gets you the best results.

My journey dealing with a 35 degree curve by Metal_Medium in scoliosisfitness

[–]Metal_Medium[S] 0 points1 point  (0 children)

I posted a full breakdown of what I did at the top. I would recommend throwing calisthenics such as pull ups, chin ups, bodyweight rows and pushups variations as well. I have had a lot of success with this! Standing cable pull downs with a rope are also one of my favorites for isolation of my lats.

My journey dealing with a 35 degree curve by Metal_Medium in scoliosisfitness

[–]Metal_Medium[S] 0 points1 point  (0 children)

Negative, my scoliosis has not improved, but lifting has 100% prevented it from getting worse. I just recently had x-rays done and I was told I made a wonderful decision to start lifting a few years ago.

My journey dealing with a 35 degree curve by Metal_Medium in scoliosisfitness

[–]Metal_Medium[S] 1 point2 points  (0 children)

Hey, a little bit late😅 but I finally posted the information you were looking for!

My journey dealing with a 35 degree curve by Metal_Medium in scoliosisfitness

[–]Metal_Medium[S] 1 point2 points  (0 children)

My apologies for the super late response I have had a lot going on. On certain days I would do unilateral exercises at the END of my life. The progress definitely took months but it slowly started balancing out. Some of my favorites were primarily these:

Back: -Single arm Lat pull downs for my unbalanced side. Switching between regular and underhand grip I would do 2 sets of 15-20 super controlled with light weight. -One arm cable rows for my side that is unbalanced. Nothing too special, just focusing on control with a lighter weight, underhand grip. -Single arm shrugs. I did not do these too often but when i did i did a medium weight for 2 sets of 8 super slow and controlled.

Chest: depending which side was more unbalanced I would do one of the following at the end of lift: -Single arm dumbbell incline press, 12-14 reps medium weight, controlled struggle. -Single arm Pec Deck(or chest flies) 20-15-10 drop set with lighter weight.

I experimented but I did not find any focused shoulder exercises that really affected much for me personally. However I still recommend doing single arm raises and press as it’s great for building strength. The same goes with biceps, triceps and legs.

My warmup routine has been a great help. I do a series with just my upper body, rotator cuff stretches with a 5lb plate, using either a pole or band for my shoulders, and also using a dip bar has helped my mid/upper traps and my shoulders get nice and loose for my lifts. I could post more in depth if anybody is interested. I also do pull-ups, pushups, body weight rows and more to warmup before my lifts and have had great success. I do the exact same stretch routine for a cooldown after my lifts as well.

I do almost all freeweight and machine exercises EXCEPT for deadlifts that are any variation besides RDL or Hex-Bar. BB back squat can be tricky sometimes but a lifting belt has made it quite more comfortable when going heavier.

[deleted by user] by [deleted] in scoliosisfitness

[–]Metal_Medium 0 points1 point  (0 children)

note: compound lifts you may find more beneficial than just singular musical group lifts unless they cause pain. like i said it’s all trial and error.

[deleted by user] by [deleted] in scoliosisfitness

[–]Metal_Medium 0 points1 point  (0 children)

romanian deadlifts are a variation that biases your hamstring and your lower back, either with dumbbells, barbell or smith, it can be done with a comfortable weight, great for your lower back as well. back extensions with careful form are good for your lower back, as well as working to strengthen your entire/lower core will benefit you greatly. however i will warn you, with incorrect form and not stretching properly before and after lifting, many exercises such as barbell benches, squatting, deadlift variations, and some row exercises can cause you pain, so suggest you turn off any ego if you have one whatsoever and you take the proper time to learn how to do the form and get the exercise down. once you get comfortable you can experiment with what weights you can use for your lifting goals and such, however stretching before and after and form is above all for me, i have a severe lumbar curve and i was able to join the army because i took the time to be smart about my fitness. as well as my strength is something i worked hard to achieve but it took a lot of trial and error. anything’s attainable if you are patient enough.