Body Part

Neck / Cervical Spine

Thoracic Spine


Elbow / Biceps

Lower Back / Lumbar Spine




Foot/Ankle/Achilles Tendon

3 Comments on this post.
  • Mike
    8 November 2012 at 10:26
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    I love CF and at 57 I injury myself too frequently. I am essentially really tight, and that is now my focus. My biomechanics suck! My feet are flat, ankles rotate out when I do squats, my left knee hurt if I do the figure 4 stretch. (The hip flexor stretchs reduced my hamstring pain and was a super success.) my shoulders cannot get into overhead squat position. my elbows hurt during pull-ups occasionally.

    I am 5’9″ + 160 . I am now looking for advise to get into shape for a CF return without pain. I think body weight exercise and stretching is my safest focus but I also do some weighted squat holding a 20 lbs medicine ball to my chest.

    I need advise.

    • djpope
      10 November 2012 at 10:26
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      Hey Mike! Thanks for posting. A couple things.

      1. Make mobility and technique your main goal.
      2. Don’t worry about the weights. Progress the weights used only if your technique is spot on.
      3. Find a gym with smart trainers and smart programming
      4. Modify anything that you need to. This means lower boxes, not using exercises that you haven’t mastered yet.
      5. Pain free movement: Exercise should be challenging but not painful. Pain shouldn’t be a part of exercise.
      6. Find a trainer/chiro/therapist who is on board with the functional movement screen and assessment. they can point you in the right direction as far as what exercises to avoid for now and the corrective exercise to employ in order to fix your problems.

      Hope this helps! Keep me up to date with your progress.

    • djpope
      10 November 2012 at 10:26
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      P.S. If you’re having pain its always a good idea to see a professional about it.

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