I cannot afford going to any personal trainer and CSCS. The gym won't be open at my school again until Spring semester and my parents don't want to pay for a gym membership, so I am limited in what I could do. My parents won't pay me to go to anything and it sucks. I don't have a job yet, but I am planning on getting one soon after I find out Jan 15th-16th at tryouts for softball if I make my JC team or not. My mom also says my posture is fine and everything and to stop worrying and reading all this stuff on the internet. My mom does not even exercise or workout and she smokes too. There is no way I am going to listen to her and mess myself up even more in my posture. I am lucky I am even seeing a chiropractor (she wants me to go once a month now instead of every week or every 2 weeks) According to my pictures, my posture and muscle balance is not good. I have to do things for free online and get the best information that I can. I have not lifted weights in a while because I want to figure out what my problem is first and find the right exercises to do for the muscles.

I hate having to try and rely on the internet because you guys can only look at pictures of me. You cannot feel me or anything. It's also hard to find people that is willing to help you out as well because their busy or want you to pay money for tem to help you.

On the other hand,

In these pictures I think I look a bit stiff and I am trying my best to stay in the same spot. My camera was on a 10 second timer to get myself set up

http://img166.imageshack.us/img166/4268/mybodybc8.jpg My body - Front, Back, Side, Neck Rotation, feet, legs (front, back, side)
http://img166.imageshack.us/img166/3...ductorszr4.jpg arms behind back stretch and abductor stretch
http://img175.imageshack.us/img175/2503/sleepwq7.jpg sleep position


About me (below in - list) and what you should know about what is tight and such before you give me weigtlifting exercises to do (also what to avoid right now), dynamic stretches to do, locomotion exercises, etc.

Note: I wrote a lot of stuff here and I don't know how to write things in simple sentences and in the shortest possible because of my little learning disability and reading comprehension. I explained the best that I could. I don't want to have to keep asking questions and one of you asking me questions, so I am trying to get everything all in one thread about me as much as I could think of because this is the internet. The more info you know about me, the more you could help me.

- I'm 5'0, 21 years old, 105 pounds, I am athletic, and I play softball and sometimes Soccer. I can also run pretty fast.
- I play softball and I bat left handed, throw right handed; therefore, as you could see in the pictures, the sides of my body has an inbalance. One oblique is stronger than the other side and according to my pictures, you can see the slight lean to one side
- I used to be a stomach sleeper (is why I most likely have a lot of these inbalances and I used to be very twisted in the hips according to my chiropractor)..and this is how all my problems probably started. I started sleeping on my side a day before Christmas.
- my right hip pops sometimes depending what I am doing, but no pain
- my left knee has a clicking sound when I walk, but no pain. probably snapping syndrom like the hip
- left glute is more flexible than right glute
- left hip abductor is more flexible than right hip abductor according to the laying on back 90 degree hip abductor stretch (view picture)
- I have tightness hip flexors, glutes, and right QL, upper trapezius/levator scapulae/Sternocleidomestoid muscles
- Neck Rotation: I could turn my head to the right side more than I can to the left. Tension or something is blocking me from turning my head fully to the left. I also hear a little weird noise like there is something swimming around in the muscle thats doing it (no pain though) when trying to turn further
- One hip is higher than the other. My right leg is longer than my left
- I used to have one shoulder higher than the other and hunched shoulders, but the chiropractor fixed it during my first session 2 months ago. Hopefully they still are good. I am trying my best to keep my shoulders down and back; especially when I am lifting weights. My throwing arm has gotten better too.
- I do not have scoliosis according to my chiropractor and I do not experience any pains anywhere. Just knotts, tension, and tightness and sometimes aches from being in a certain position for a certain period of time.
- I hate how my butt looks and I used to sit at the computer a lot throughout the day without getting up and such, It looks fat and ugly (especially when I sit down)
- I think I have anterior pelvic tilt
- When I try to reach for my fingers of the top/bottom hand behind my back (see picture), I could bring my left arm (bottom arm) up to touch the finger tips of my right arm (top arm). When I try the other side, I cannot do it. My wrist of my right arm does not seem like it has the same ROM as my left. I do not know what muscles the bottom arm is stretching.
- I cannot touch my toes, but getting closer the more flexible my hip flexors, glutes, and abductors get.
- I made myself a stretching routine with 10-15 seconds of passive stretching, 10-15 seconds of isolated stretching, and 10-15 seconds of passive stretching again for each muscle. My flexibility is improving using this method (PNF). I have used static in the past, but static stretching is crap for me.
- When I foam roll, the knotted/tension areas I find is the QL, glute max, glute medius, TFL, hip flexors, more left quad than right quad,
- I could do bodyweight Pull Ups, regular push ups, and inverted rows, so you know how my strength in that is.
- I could balance better on my left leg than my right leg even though I am right handed.


As you can see and that I can see is that I have a lot of muscle inbalances and possibly weaknesses in areas. I have trouble making weightraining programs because of this and I am finally trying to actually post pictures of myself to see what I should exactly be doing to correct these inbalances. I know I should stay away from squats and deadlifts (2 legged) until my hips get even length where it belongs.

When I squat or deadlift (I can squat down fine with good ROM), my weight shifts a little more to my right leg than my left. As you could see in my pictures of my back, my right lower back is stronger than the left lower back. and my right QL is tight (I feel a knott when I put a tennis ball there to try and massage it) and this is probably why and also because left leg is longer than the right. By the way, for one legged RDL, my balance is not very good (especially with right leg), but I am practicing with just bodyweight for dynamic warm up right now.

any specific dynamic warm up exercise muscles I should be doing/focusing on based on my inbalances/inflexibility? I have a long list of a bunch I found over the internet that I can choose from and learned in person through playing sports and watching others. How many lower body ones should be done in one warm up session for dynamic flexibilty and the full body warm up like skips and such. When should the skips/high knees/butt kicks, and such be done? Before the mobility (dynamic flexibility stretches) work or after? I have always done then before the mobility (dynamic flexibility stretches) as warming up my legs (If thats the right way). This mobility work I could maybe do a couple of times a day and then stretch afterwords to improve the flexibility. maybe I should do stretching before mobility work when muscles are cold (what mike boyle said because when muscles are warm and then you stretch the warm muscles after the workout. After your muscles get cold again, you lose the flexibility. Boyle is right because I do lose it.). I stretch cold now. I most likely won't do it before a softball practice or sprint work or whatever because I hear that muscles don't work at 100% when stretched before a workout), but I could stretch every morning and do dynamic work right when I wake up and also before I go to bed.

for the weightroom - What I need to know is what exercises I should stay away from and what exercises I should be doing. I like doing full body workouts all in one session. I have dumbbells, medicine balls, lat pulldown machine, and barbells at home with plates). Also, I am thinking about doing a workout A and B workout or maybe just stick to one or just switch from A to B each training session. What should be the best sets/reps I should be doing these in?

Quad Dominant
Hip Dominant
Upper Body Horizontal Push
Upper Body Horizontal Pull
Upper Body Vertical Push
Upper Body Vertical Pull
Any extra shoulder work or whatever I should be doing?
Core Work

I know for the push/pulls, they will be probably done back to back probably to save time in the weightroom and I was thinking core work between sets of the push/pulls or if its a good idea to do it after all the lifting. I want to make sure I am not getting fatique and I want to be spending time on my lifting the shortest time possible.




Another question here (Last question):
What is the neutral non-compensatory position for sleeping? Am I sleeping in the neutral non-compensatory position now? The only thing I want to change is my shoulder position for my right shoulder thats on the bed. It bothers me in the morning when I wake up. I hope this is the right sleeping position and that no problems will occur. When I am sleeping on my side, I know that I will stay in one spot and not move around. I know that sleeping wrong could bring things out of alignment and make muscles tighten up. The ache/tightness I feel in the morning when I wake up is the right shoulder/trapz and right glute medius above my hip abductor (I have been foam rolling this area like crazy lately and my glute medius is tender from all the foam rolling (tennis ball)). I don't get anymore ache feeling in my back though since changing to this position. The thing I am worried about in this position is my right shoulder and tender glute medius (I am hoping the foam rolling is working and the tender feeling after rolling so much on it is a good sign)

Something I found guys when I was searching for frontal plane core exercises..

Fitness Anywhere®: The World Leader in Suspension Training®

Sagittal Plane, Frontal Plane, and Transverse Plane for the hip, trunk, and shoulders.

Joint: Hip
Sagittal - Flexion/Extension
Frontal - Abduction/Adduction
Transverse - Horizontal Flexion/Extension

Joint: Shoulder
Sagittal - Flexion/Extension
Frontal - Abduction/Adduction
Transverse - Horizontal Flexion/Extension

Joint: Trunk
Sagittal - Flexion/Extension
Frontal - Right Lateral Flexion/Left Lateral Flexion
Transverse - Right Rotation/Left Rotation


There are some exercises I have never heard of though.
Is Prone Chest Raise the superman exercise? What is a "suspended Pike"?

For Abduction, it just says hip abduction. What exercises are for the hip abduction? like for example - hip adduction is lateral lunge. There gotta be some kind of lunge for hip abduction or something. I thought abduction would also be the lateral lunge and lateral step up too because when we shuffle, we use both the abductors and adductors right?

Those are the only exercises I am confused with or do not reconize. By the way, a lot of these exercises (especially the shoulder ones) aren't the best examples. no lateral raises, front raises, bent over raises, or whatever is mentioned and even planks.


By the way....quad dominant/hip dominant, upper body horizontal push/pull, vertical push/pull, and core work from all 3 planes...Are all 3 plane of movements included in these? If not, which is left out? Should we train by this or by the site url I posted (hip, shoulders, and trunk) for those who's goal is training by movement and muscle balance? I have a lot of inbalances I need to fix.

Great sleep position. haha

I echo JP on chiros. I go once in a while to a family friend for checkup and alignment. My father in law thinks he has hip arthritis, then he thinks he has tight piriformis, now arthritis again. He was going to him for help but finally stopped after 6 months because it wasnt getting him anywhere. Too bad he believes to much into homeopathy healing to actually stretch. He is going to start using a "zapper" type device in hopes it will work. He will probably waste 2-5 years of his life on this stuff and continue to be in pain.

Sorry to side track your thread shells.

You could try posting in the injury/rehab section over at jpfitness with pictures of your friend and they can help you. That what jpfitness suggested me to do and I did that and I am waiting for replies now. They have a lot of certificated people over there and also I think some physical therapists that may be able to help too.

I am a member over there.

My thread was totally high Jacked!

Ok Just saw this! I feel better now!

Thanks everyone for the blue prints sorda speak! I think I got it down for now. I'm going to work on the straight leg dead lift to start off. I have "done" them before and thought I was doing them right, but got all messed up when a trainer was near me. No confidence I guess. I think too I'm not really sure how much weight to use, and what I should be looking (feeling) for? If I remember, I think I was using 20lbs dumbells in each hand. And now I haven't done weights in AGES so I probably should start that high.

Maybe you should consider getting a trainer or following a premade program. Weights seems to be your weak point, so the instruction/guidance/accountability might work wonders for you.

An advice for starting training. Do this set for at least 1 to 2 months as a beginner when you train. Are basic moves for the entire body. It starts with the biggest muscles and ends with the smallest. I don´t know if you´re training already or not.
-LEGS (entire) » Leg press (45º) 3 sets/10-15 reps
-CHEST (entire)» Bench or incline press 3 sets/8-12 reps
-SHOULDERS (Delts) » Seated dumbell press 2 sets/8-12 reps
-BACK » Bent-over row 3 sets/8-12 reps
-BACK » Machine front pull-down 2-3 sets/8-12 reps
-SHOULDERS (Delts) » Dumbell lateral raise 2 sets/10-15 reps
-BICEPS » Barbell curl 3 sets/10-15 reps
-TRICEPS » Cable pressdown 3 sets/10-15 reps
-LEGS (Quads) » Leg extension 3 sets/10-15 reps
-LEGS (Gluteals) » Leg curl 3 sets/10-15 reps
-LEGS (Hamstrins) » Standing cal-raise 3 sets/15/20 reps
-ABS » Crunch 3 sets/30-50 reps

Don´t use too much weight, and learn the techniques of the movements. Use a weight that allows you to do the recommended number of reps and still reach failure. ENJOY IT

Lol you started and ended with legs.

OOHH Someones looking to throw down -

Hey hello hi.

Pretty much what goergen said. If you want something relatively calm to start with, I can pm you what I'm about to go do. But uhh, other than that... man up, girlypants.

Hey Shells, how's it going? Are you keepin up?