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    Waiting is never a good option, problems with...

    Waiting is never a good option, problems with instability wont go away unless u know what to do. Find a good physio or trainer.
  • Manual release by hand, and stretch in this video...

    Manual release by hand, and stretch in this video : https://youtu.be/MDOZAhre1Bc?t=121
  • maybe it's tightness in subscapularis? It can get...

    maybe it's tightness in subscapularis? It can get tight if you did a lot of bench presses.
  • The reason why you made your scapulohumeral...

    The reason why you made your scapulohumeral rhythm disturbed is cause of retract and depress of the scapula at the bench press I would say and basically do this stupid cue too often in other...
  • What about chest supported row? You will dont...

    What about chest supported row? You will dont have to hold the weight with your low back, and you want to avoid it if u got herniated disc. Btw that herniated disc can be fixed with stretching and...
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    try to massage that area for 3-5 min to increase...

    try to massage that area for 3-5 min to increase the blood flow. After add stretches and eccentric exercises with low weight. The key is slow eccentric movement, your tendons gonna get stronger and...
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    start stretching your hamstring with PNF method....

    start stretching your hamstring with PNF method. If you wanna keep them flexible good option is RDL, they working in full stretched position which make them much more flexible and stronger in that...
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    strenghten your upper trapezius, and erector...

    strenghten your upper trapezius, and erector spinae especially in thoracic spine.
  • send me that workout plan and picture of you from...

    send me that workout plan and picture of you from front side and back. Based on what you are describing you are new, and for beginners you should always give few (4-5) with reserve in each exercise...
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    Muscle tightness, if u experience it in twisting...

    Muscle tightness, if u experience it in twisting motion it's probably tightness in erector spinae / musculus multifidus.
    Tight muscle can restric the motion of your bones, when you twisting and...
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    It might be weakness in serratus anterior. Get a...

    It might be weakness in serratus anterior. Get a lacross ball, try to self release the rhomboids, then stretch and then do some strenghtening for serratus anterior, good options are: landmine press,...
  • Did that "PT" even checked your shoulder mobility...

    Did that "PT" even checked your shoulder mobility before giving you the exercises? If you dont have enough shoulder mobility especially internal rotation and want to performing exercise like bench...
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    You got probably extremly tightness in hips. Try...

    You got probably extremly tightness in hips. Try to stretch out hip flexors or visit sport medicine specialist so he can evaluate you and give you the right stretches.
  • Thread: Herniated Disk

    by Szyszak
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    Traction of the spine can fix bulging disc and...

    Traction of the spine can fix bulging disc and all of disc issues. Motion traction actually, try to search for reverse hyper extension - Louie Simmons
    And about the sciatic pain, most of the time...
  • You dont have to have a "doctor" title to say...

    You dont have to have a "doctor" title to say what is going base on pictures. Picture says everything I rarely found that doctors can actually help even if they give the right diagnose which is rare,...
  • You dont have scoliosis, I mean every of us might...

    You dont have scoliosis, I mean every of us might have a really low but it's not a big deal, if it's a big deal it would be really noticeable. The reason your right shoulder is lower it's becuase...
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    Does it hurt at the bottom of the movement (push...

    Does it hurt at the bottom of the movement (push up)? It might be cause of lack of internal rotation in the shoulder. In that case you got feeling that the bone in the socket wants to break out...
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    Did you develop TOS by working out or that...

    Did you develop TOS by working out or that problem exist before? If it's functional TOS it's cause of muscle imbalance. There is few muscle which has to be relaxed
    *subclavius if it's tight it's...
  • I think it's pinched nerve cause of your tight...

    I think it's pinched nerve cause of your tight muscles, try massages your flexors / extensors / triceps and then stretch it.
  • Yes ATP is the main factor for herniated discs,...

    Yes ATP is the main factor for herniated discs, especially if people perform exercising and letting the lower back arched ... The muscles in the lower back are tight, because they are looking for...
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