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  1. kjetil1234

    form check

    Less elbow flare on bench to get lats involved. Squat video is sadly useless, can't see hip/back curvature nor how your knees track over your feet. Good strength though bro. Deadlift, bar closer to feet and strengthen your lumbar erectors. Your low back is breaking when you're lifting of...
  2. kjetil1234

    Reverse calf raises for flat feet.

    Unless it's your bone structure (genetic), this is reversible by starting to use your BIG TOE when you walk and run. Push with your big toe and use your calf muscles properly. This will build the natural arch and strength of your foot. Strengthen the medial hamstrings and stretch the lateral...
  3. kjetil1234

    Flexibilty stretching not helping

    Chronic tightness is usually due to a muscle Imbalance. For example, if the glutes aren't working properly, chronic hamstring tightness. Or foot pronation (poor function of feet and gait) = chronic calf tightness. Depends where your issue is. Stretching should not be done hard. Light...
  4. kjetil1234

    Squats

    Stretch hams and ankles (gastroc AND soleus) after each workout. Works wonders.
  5. kjetil1234

    Hip pain

    Could be a labral tear as Braski suggested. If MRI shows nothing, I'd get some gluteal work in if I were you. Work glute max/medius and the deep lateral hip rotators. Also make sure the hip (each leg) has adequate range of motion (rotation), as a deficit may pull the femur out of center in the...
  6. kjetil1234

    tell me how to build my brachialis please!

    Pronated grip preacher curls. Just watch out, as it may aggrevate your elbow if you don't make sure your supinator muscle is strong.
  7. kjetil1234

    Tennis elbow

    Happy to hear it, but don't forget to strengthen the supinator muscle! GL
  8. kjetil1234

    My shins are begging for your help

    Work triggerpoints in tibialis posterior. Also a common culprit. Invalid Link Removed
  9. kjetil1234

    ischial tuberosity and sciatic nerve pain

    Sorry bro, thought I posted these already: Invalid Link Removed Invalid Link Removed
  10. kjetil1234

    ischial tuberosity and sciatic nerve pain

    Hard to say without seeing your technique of squat and DL! Likely either the buttgripping (and core stability), technique or both. Pelvic floor dysfunctions isn't something I have a lot of experience with, I've just read about it. My best advice to you, is to get your breathing and core...
  11. kjetil1234

    ischial tuberosity and sciatic nerve pain

    Ok. When sitting, (90 ish degree hip flexion) the piriformis actually becomes an internal rotator due to its insertion to the greater trochanter. Likely tightness of the remains of posterior capsule attachment, Namely gemelli, obturators etc. these are stabilizers and I don't recommend...
  12. kjetil1234

    ischial tuberosity and sciatic nerve pain

    Honestly bro, I'm not sure. This is a borderline example that's hard to judge by pics. I'm just not sure whether I'm seeing significant flexion or not. When the hyper mobile joint is at L5/S1 it can be almost impossible to spot without physical assessments. The giveaway will be that the glutes...
  13. kjetil1234

    ischial tuberosity and sciatic nerve pain

    Put another pic where you bend for something. Lateral view. Sorry for the odd request LOL! You look ATP. However your glutes are way underdeveloped compared to legs, which is a typical sign you'll see in PPT clients. I'm suspecting dyskinesis in hip! I think I'm seeing "butt gripping", which...
  14. kjetil1234

    Scapula dysfunction

    Wish you a smooth recovery bro!
  15. kjetil1234

    Scapula dysfunction

    Ok, definitely sounds like your thread title is spot on. Scapular dyskinesis! Faulty movementpattern of the scapula. The pain you're experiencing underneath your trapz, is the levator scapula. The LS, pec minor, rhomboids etc will OVERACTIVATE to CREATE stability, when the serratus anterior...
  16. kjetil1234

    My shins are begging for your help

    Work out triggerpoints in tibialis anterior, and train it with bands Invalid Link Removed Invalid Link Removed
  17. kjetil1234

    Scapula dysfunction

    Levator scapula tightness. It's because the serratus doesn't work. I'll write more in a few hours
  18. kjetil1234

    Scapula dysfunction

    The wall slides are great for teaching the neuromuscular aspect of your dysfunction (activation). For the general population, this Is usually all that's required. HOWEVER when dealing with heavy weights, the stabilizers also need to be strong. Exercises like band scapular protraction, push ups...
  19. kjetil1234

    Frustrated

    Probably from poor posture.
  20. kjetil1234

    Is there any possibility that low estrogen could cause immune....

    Use antibiotics frequently? It WILL **** up your gut health, which is anecdotally the most important part of your immune system. Buy some vitamin D pills and probiotics bro. I used to be sick all the time until I got my healthy gut flora back and decent vitamin D levels.
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