Now that I am in my 52nd year on this planet, I look back at some of the injuries I have incurred as a result of my involvement in iron-game and realise I have actually been quite fortunate!
Yes there have been shoulder niggles, partial muscle tears, partial tendon ruptures, minor disc issues, knee injuries, etc, etc…
One of the reasons, I guess, that I have able to train hard in the gym for over 3 decades and compete in 60 Bodybuilding contests, is the fact that I have, since the age of 25, been proactive in finding ways of minimising my risk of severe injury through the use of physical therapy, rehabilitation and flexibility exercises, exercise technique improvement to suit my biomechanics, natural anti-inflammatory supplementation and hormonal optimisation.
I have addressed several of these protocols previously so today I thought I would discuss the supplementation and spinal care topics.
I have been my own clinical trial over all these years in using naturally occurring products that claim to aid in the anti-inflammatory process.
Many have been absolutely useless, others have offered some mild relief, whilst a chosen few have been profound and are hence in my daily arsenal no matter where I am or what I am doing!
CW’s Favourite Supps
1. Fish oil capsules, 8 x 1000mg per day, in two doses.
2. Pure MSM powder, 5g per day.
3. Organic Turmeric powder, 5g on non-training days, 10g on training days (5g in my post workout protein shake).
4. Nutralife Magnesium, 2 x 750mg per day.
5. Making sure I am adequately hydrated at all times (> 3 Litres per day).
6. Apple cider vinegar, 1 tablespoon, ~20 minutes before my first and last meals of each day.
The aforementioned superfoods are not just useful in reducing inflammation but offer several other health benefits as well!
CW’s Spinal Care Top Tips
My physiotherapist, when I was just 25 years of age, implored in me the importance doing daily mobility work for my spine. She explained it well and it has stuck with me since.
A spine that is allowed to become stiff from working out at the gym, dubious exercise technique, poor posture at home on the couch or slouching in the office chair at work will in time start to give you problems…GUARANTEED!!!
The vertebrae will start to feel tight, the surrounding muscles will start to knot up or worse still go into spasm, the synovial fluid between the vertebrae will start to dissipate, discs may start to bulge and then working out will become compromised.
The end result will ultimately be a displaced or herniated disc that may start impinging or embedding in nerves!!
By regularly performing spinal mobility work, much of this can be avoided.
And it really doesn’t take much more than around 15 minutes out of your day.
My Chiropractor, Clinton Kessey at Safety Bay Chiropractic, who I check in with once every 3 weeks, for a tune up of my spine, is also a firm believer of doing your homework exercises as an adjunct to the therapy he offers.
http://safetybaychiropractic.com/rockingham-chiropractor/
Coincidentally, all of the exercises I do are depicted in the attached video by physical therapists, Bob and Brad.
I also like to do half prone raises whilst lying on my stomach for sets of 12, with a breath out at the top of the movement.
And, to prevent the muscles of the Delts and Pecs from becoming too short and tight, which in turn makes you hunch forward, then I strongly suggest door frame stretches with your hands behind you. Try and stretch in this position for 20-30 seconds.
In today’s society of what I coin ‘The Age of Instant Gratification’ it is imperative to realise that are no magical cures, no magic bullets and no overnight miracles. One needs to break this fantasmical mindset and pay their dues over a period of consistent due diligence, dedication and hard work.
It is then, and only then, that the rewards will follow!!
👍💪👊😉😀
Bodychisel by Craig. 