Adarq.org

getting a shooting buddy is the best.  then you can work on your passing too.  feed each other 10-20 shots each time.

i do these stretches.



this one should really lengthen the piriformis.  you don't feel anything with this one?  i do this one, and usually gently try to massage the muscle (in general area, since i don't have really sensitive hands; i dunno exactly what i'm massaging) with my finger tips with light pressure.  this seems to have a help.  then i cup my hands and lightly tap the entire butt cheek area as well.





downward dog also seems works well for me, especially the one leg in air one too.



laying pigeon also works well, especially when you lean forward (could be hard if you're not flexible) but you can control the amount of stretch.





half spine twists.  if you can stick your arm through the legs like the 2nd photo then you will also get really good stretch on the piriformis area (as well as many other muscles).

holy shit despite bumping into Bynum his head still went above the rim!  siiick.  how about this photo?  he defines explosive for sure...  still hope me wise up on the shot selection but Westbrook is a beast.

i re-read the diagnostic article raptor posted.  my cause isn't the "sway back" position for sure.  i also have quite a bit of muscles in my glutes and i'm certainly not flat assed.

SWANS05: i appreciate the attempt but your diagnosis does not fit my case.  i have way above average mobility and i never had a particular injury on the right side before.  the pain originated on the lower back (center) due to squatting and deadlifts, and slowly migrated right and down to the buttcheeks.  if that means anything.

mine has been on going for ohh, at least since last Oct.  it originally seem to have started at lower back when i first started squats and DL's.  the pain originally was in the central lower back, then it slowly migrated towards the right, and down to the right butt cheek and finally settled on the Piriformis muscle it seems.  still fighting it.  see the last 2 page of my journal: http://www.adarq.org/forum/progress-journals-experimental-routines/walking-lunges-vs-box-step-up/90/

interestingly i tend do this variations of this stretch often it seems to work decently...  and i gentle massage my pain areas (very lightly) while stretching.

http://www.easyvigour.net.nz/fitness/pilatessketches/PiriformisStretch.gif


ps, on a bad day my ROM is severely limited like you are.  but with lot of stretching and yoga, lately i find that my ROM isn't really limited anymore.  i can pretty much still get my max ROM.  how ever, usually at the ROM limit it is still painful.  so keep on stretching.  also that link is correct, lot of frequent short stretches appear to make it better instead of a major stretch session and then rest.  pain tends to be the worse for me when waking up actually.  the days when i do 100% rest, no activities, not even stretch, it gets worse.  so the pain isn't from over use.  the article says some forms are in correct, which i've not determined what mine is...  hmm!

i have been dealing with muscle stiffness for several months now.  it is concentrated in the lower rear right part of my torso.  basically lower right back, and deep with in the right butt cheek.  when it gets really stiff it is pretty darn painful.   on scale of 1-10 i'd give it a 7-7.5.  quite bothersome...

i've been foam rolling, yoga stretching, hot tubbing (natural hot spring) a bit.  the best relieve comes from getting visiting a well trained chiropractor who uses heat, vibration, ultrasonic, electronic stimulation, as well as several massage techniques to treat it.  on a good day he can dramatically reduce the pain level to nearly zero.  but, it tends to come back after 2-3 days.  :-(  this has been cycling back and forth for few months now and it's pretty bad in the last 2 month or so i haven't hit the gym because of it.

i'm just getting tired of it and some have suggested going to a Western doctor and getting some muscle relaxant.  reading about the side effects and warning is scary though...  i'm not sure i should even bother with it.  any first hand experience??  there's a 40 something years old local pharmacist that swears by the stuff.  says it takes all his muscle pains away with out any notable side effects.

because your previous post added pretty much zero contribution to the thread.

I can not speak for others but for me, I feel that it is perfectly fine.  During my most recently MPSS I felt great and I was playing a lot of bball, and weight training 2-3 times a week and it felt fine.  Lot of people that train heavy talk about getting plenty of sleep however I think what is important is the quality, not the quantity of the sleep.  To me MPSS = high quality sleep.  That's why the sleep sessions while short feels so wonderful.  I must say that I did not gain any notable amount of muscles during MPSS.  However my body grows muscles really slowly anyway...

I don't know if you can force MPSS to happen right away, you have to kind of easy into it I suppose.  I think it's really just listening and feeling what your body is telling you.  For me, getting it to a tired state seems to help.  Being able to clear the mind also seems to help as well.  Meditation for example, seems to change the feeling of time a great deal.  Sometimes it feels really fast, sometimes it feels really slow...

Since it is the summer I'd say just experiment and see how it goes.   =)  Just like training logs here, it would be helpful to start a sleep log as well.