My main Physical Therapist: Rori Alter (ridiculously strong AND smart). It was important to me to work with someone who understands my needs, concerns, and priorities as a powerlifter. So who better than an elite PL'er :)
Main areas of concern: Low back (centered), Front of the hip (pinching since forever), Left lower scap (hurts to retract shoulders)
What I'm doing everyday:
Foam Rolling Glutes, IT Band, Quads, Calves, Thoracic
Taking a LAX ball to glutes
Stretches:
Lower Body
Bench Glute Stretch (Where you do a pigeon pose up on a bench)
Hip flexor bench stretch (aka the "couch stretch")
Sciatic nerve glide-- supine (This one was new to me-- it feels like it's not doing anything, but then afterwards I feel amazing!
Upper Body
Bilateral Upper Extremity External Rotation
Apley Internal Rotation Stretch
Doorway Pec Stretch
TRX SUSPENSION - ROWS
Front Plank (Forearms)
Lat Pull Downs
ELASTIC BAND SHOULDER EXTERNAL
SHOULDER EXTERNAL ROTATION - SEATED ON BALL
