November 21, 2013 posted by

Back and Knee: Prehab/Rehab

Back and Knee: Prehab/Rehab

Today we’re going to look at a few stretches and exercises that can change your life. Most back and knee pain does not originate from the back or knee, but comes from biomechanical imbalances in the body that cause you to load those areas incorrectly, leading to injury. Standard training protocols in place over the last few decades have exacerbated these imbalances by heavily working large prime mover muscles, which indirectly causes atrophy of many, smaller, stabilizer muscles that function to keep  you moving efficiently. Doing the work presented in both videos here can’t help but improve, or solidify, your biomechanical patterns, leading to both improved performance and graceful aging (or a reduction in aging depending on the situation.

Not of the work needs to be done all the time unless you’re weak in these areas. Once you have reached a descent benchmark of strength, you can work these areas much less (once or twice a week) to maintain strength and suppleness.

Now the challenge numbers…

With two days to go. First number  after activity is challenge goal. Next is what I did yesterday (# for the challenge total) [#s I’ve done on weekend challenges, which don’t count towards totals)]. I’ve also added links (highlighted) which lead to (hopefully-informative) posts about the given challenges as they were all chosen for a reason.

Steve’ 53rd Birthday Challenge

Join the Challenge and win stuff!

Beachbody Workout of the Day

P90X3 Dynamix – Psyched for the release of X3? You should be.

Synopsis – Illness relapsed into another night of purging. Uncomfortable to say the least. Still managed to knock off 25 super slow miles today to, essentially, tick off the entire list of challenge tasks, provided I don’t stop on the daily activities. The bike ride, as have been most of mine recently, was in a steady rain and, with a body almost completely devoid of nutrients (thus the ability to stay warm) it was highly unpleasant. Tried to eat some soup tonight. So far, jury’s out on how well that went. But, hell, I’m done, so go me.

I’m not completely done with the total challenge as there’s still a big day left (granted an easy one, unless I double it up) and only two days  to do it. Friday might be better, health wise, but the forecast is for snow, so I’d rather do it mañana. Except I feel like crap. What’s ailing should be better. It’s not. That’s concerning. But as the saying goes, tomorrow is another day. Might as well have a challenge that’s thrilling to the end.

The Big Days/Weekends

The Santa Barbara 53 – DONE (click to read)

5 First Ascents & 50k on single speed  – DONE (click to read)

Magnificent 7 & Terrible 2 – DONE (click to read)

5 Routes, 3 Trails, 6 Summits on Mt Olympus – DONE (click to read)

25hours of Frog Hollow – DONE (click to read)

Lift 530,000 pounds – DONE (click to read)

Climb 53 Routes and eat 5 Fritters – DONE (click to read)

World’s Fitness Champion trial run: 53 miles cycling, 5.3 miles running, 5.3 miles hiking, 530 push-ups, 530 jumping jacks, 530 leg lifts, 530 crunches, 5.3 miles of rowing, 5,3 miles of elliptical, 5 climbing routs, 53,000 pounds lifted (bench, row, pull-downs, curls, triceps ext)

Reading & questions answered: /2809 (53/day) –   21 & 61 (495 questions and 2,435 pages) Will be sad to finish The Charlie Francis Training System. For a training book it’s quite a page turner.

Servings of Shakeology: /53 – 2(51) – w/ water 
Days of Ultimate Reset: /5.3 1(5.3)
Days taking supplements: /53 – 1(51)
Days of no alcohol: /53 – 1(47)****
Days of no meat: /53 – 1(51)
Coffee Cycles: /5.3 – on final round
King Pin fritters: /5 0[5]

Beachbody workouts: /53 –1(53)
Push-ups: /5300 – 0(5,320)
Jumping jacks: /5300 – 0(5,300)
Leg lifts: /5300 – 0(5,320)
Crunches: /5300 – 0(5,370)
Ab Ripper X Moves: /5300 – 0(5400) [110,900]
Beast back day: /53,000 lbs. 0(54,000) [129,200]
Beast chest day: /53,000 lbs. 0(53,000) [59,700]
Beast shoulder day: /53,000 lbs. 0(53,000) [59,800]
Beast leg day: /53,000 lbs.   56,000 (56,000) [125,500]
Beast arm day: /53,000 lbs. 0(53,000) [68,100
P90X2 functional warm-up: /53 –1(53)
Running drills: /53 – 1(53)

Neuro-integrating stretching: /53 – 1(53)
Iron Mind gripper and extensor band reps: /10600 0(10730)
Breath hold sessions: /53 – 0(53)
Stabilizer sessions: /53 – 0(53) 
Internal Organ Training: /53 –  0(53)

5.11 Climbs: /5 0(6) [5climbs under 5.11 [53]
5.12 Climbs: /3 0(3) [1]
5.11 Boulder transverses: /5 – 0(5)
5.12 Boulder transverses: /3 – 0(3)
Campus board movements: /530 – 0(531)
Climb-specific pull-ups: /530 – 0(540)
Cycling on road bike: /53 miles 25(55) [74]
Cycling on mountain bike: /53 miles 0(54) [100105]
Cycling on cyclocross bike: /53 miles 0(54)
Cycling on time trial bike: /53 miles 0(53)
Cycling on fixed gear bike: /53 miles 0(53)
Cycling on single speed bike: /53 miles 0 (54) [30]
Cycling on tandem bike: /53 miles 0(53)
Hiking: /53 miles  0(59) [10]
Running: /53 miles 0(53)
30 minutes of rowing: /5 times 0(5)
30 minutes of elliptical: /5 times 0(5)
30 minutes of swimming: /5 times 0(0)
Hours of travel 0(47)

Tasks for his wife: /53 –0(52)
Chores around the house: /53 – 1(56)
Tasks for his dogs: /53 – dogs are basically sidekicks so this one’s a freebie

Blog posts: /53 – 1 (52)
Team Beachbody Instructional Videos: /5 0(7)
Team Beachbody Video Chat /5 0(7)
Days keeping these stats: /53 – 1(52)


A Few Challenges of Yore

2000 – 40 Days of Hell
2003 – Get Back To Reality
2006 – This is Gonna Hurt
2007 – My Blood Must Be Fully Replaced Each Year
2010 – Birthday Tribute from 67 friends
2012 – Making Lemonade


  • Currently rehabbing some bulging discs in my lower back Steve L4/L5 L5 / S1. My PT wants me to improve core strength / core stability etc. My question (musing) is what is considered to be core strengtgh. Is there a benchmark of exercises that ll give something close to a protective effect ??

    • It’s a little bit hard to define. Core is easy but to protect your back you not only want all of your core muscles to be strong but your pelvic girdle and thoracic muscles as well. Essentially, you want to begin with a PT style workout for this area that works up to full blow P90X2-type of training. That’s the gold standard for back protection.

      Don’t want to intimidate though, as anything in that direction is good, and maybe enough, but if it were my fitness world I’d have anyone with a spinal injury workout up to X2 as standard protocol.

    • Thanks Steve
      I did X2 about 2yrs ago so not overly intimidated. I really enjoyed it at the time, unfortunately my training / exercise has been sporadic since. I find plyocide a bit intimidating at the moment. Is this type of movement something I can build back up to with my back problem?
      I bought X3 just before my back went into spasm again ( I have less time to work out so hoped the shorter workouts would get me back on track)..Is there anything in X3 that I might find helpful?

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