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Originally Posted by XXLTank Yeah I've been to the physio. What are dorsal raises? And pull throughs? How many weeks would you do each of these stages for?
Thanks for the advice mate. |
go really slowly.......not really counting in weeks, go more by feel, but could be 6/8/12 weeks of each step
dorsal raise is like a hyper extension, but lying flat on the ground
ly=ay face down and raise head and shoulders off ground...breath in as you raise up...start with arms by sides (easiest) then hands at temples, then hands out stretched in front
I have a client ...who has taken a year just to get back to normal movement without any pain and we are only now starting to strengthen it properly ...... probably another year
(this is a client that i see only 2 times per week) .........If you are training light 3 or 4 times per week then it should speed things up........I am sure you are training rest of body too which will help
pull throughs are done with a cable or kettlebell or possibly with a dumbell.......the cable one is performed by standing facing away from a low cable machine and you literally pull the weight up from behind you ...through the legs
couldnt find apicture .......but theres some good stuff here
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