When my injury 1st happened the doctor sent me to a chiropractor. I went a couple times, but I everytime I left I felt worse. I will never go to another chiropractor again...I feel they do more damage then good jmo...Same thing with the physical therapy part...useless...

Also, I work in a female clothing store. I'm on my feet all day non stop running my ass off. When I'm not doing that I'm at register sometimes for long periods of time. The floors in the store are concrete with thin carpeting...no padding...so this kind of shit doesn't help.

Thanks for all the info and articles...I have ton's to read and I will do more tonight. Anhoo, the piriformis stetching looks good and those anti rotation barbells look good too. My question, there is absolutely no room in my gym to do those...too much equipment jam packed all over the place. Could I do those with a medicine ball or something else? Any ideas appreciated.

Today's focus was shoulders/traps & lil abs. Tomorrow will a rest day as I'm working a 10 hr shift at the store.

HS behind the neck press
100 x 10
105 x 10
110 x 10
120 x 8

Cable upright rows
100 x 12
110 x 10
120 x 10
130 x 8

Front Alt DB raises
25's x 10
30's x 10
35's x 8
40's x 5

DB shrugs
65's x 10 x 2
70's x 8 x 2

Bent over rear delts
25's x 10 x 2
30's x 8

Leg lifts
30 x 2

Floor wipers (95lbs)
20 x 2