I had not thought of applying the PNF principal to that particular back stretch, which is one I do often. I have back pain on a daily basis, and like most people with chronic pain, I try to manage it with a minimum of whimpering. So I got on my office floor after reading your post and checked it out. Thanks, I love it. I am a firm advocate of PNF stretching, it really does help improve flexibility quickly.
Do you also need a referral to see a physiotherapist? They can make a difference, as can a chiropractor. As you know, cortisone shots feel like magic, but many people I have talked to who have had them say they are only a temporary solution. There is no substitution for having a strong and well supported joint. Glad to hear your shoulder is improving, regular exercise will help it stay strong, and I don’t think the glucosamine can hurt either. Good luck.
Your daily back program sounds excellent, I do a very similar one myself every morning, but I add in about 5 minutes of ab exercises too. Pain relievers and muscle relaxants are all my doctor recommended when my back problems first started, same as yours. I eventually switched doctors, this one calls me her “super-jock”, and she is pretty active herself. It’s hard to believe in this day that there are still doctors who treat symptoms with drugs instead of addressing the problem directly. Keep up the good work, its good to know I’m not the only person who has to do morning back maintenance.
Ballistic lifting. Ugh. I work in a weight room as a instructor in my spare time, and I would not recommend ballistic anything. It is great to keep your fast twitch muscles trained, but there are some kinder ways to do it. Ballistic lifting can put your joints and muscles (and ligaments and tendons) at some risk for injury. Interval training on cardio machines is usually how I train. After I have warmed up, I will push my speed up to my maximum effort, and try to maintain for 30 to 90 seconds, reduce speed and recover, then repeat pattern about 5-8 times, then do a thorough cool down. I try to do this about 1-2 times a week, in addition to traditional cardiovascular exercise a couple of times a week when I do not exceed 85-90%(my aerobic max) of my maximum heart rate. If I have time before or after class, I also try to do my kata as fast as I can, sometimes without regard to form, sometimes as fast as I can while maintaining some semblance of form.