Hi Usama,
Love your thoughtful questions. The issue with icing is that it delays/attenuates healing. Period. It also has been shown to make the lymphatics porous, re-introducing sequestered waste material back into the interstitial tissues. The lymphatics are the sewers. They move upwards of 3 liters of lymph/day. Are we measuring tissue temps post/peri ice? Is there any evidence to support laying around and not introducing graded motion and making the tissues cold? No there is not. If we have uncontrolled pain, perhaps one bout of icing would work until…the tissue warmed back up 10-20 min later? And now, we have more congested tissues and perhaps an increase in perceived pain as the brain in now flooded with the temporarily blocked tissue signaling.

The compression will keep tissues from swelling (like a pro-fore boot) for lymphedema, tight compression limits fluids out potentially (like a tight sock). But high level temporary compression does makes sense by not limiting the plumbing. Supporting a tissue mechanically can help for sure, but it has to be balanced with the tissue fluid dynamics. ART not science.

Thanks again for your thougtfulness!
Kel

Hey Goran,
First: Great advice Fred!
Second: You are already doing a good job here.

The key to the head is to improve the relationship with the thoracic spine and also the shoulders.

So: Global extension: Plexus wheel or a keg would be great to lay over for 5-10 min a breathe.
What is your daily set up? Are you sitting at work when you could be leaning against a bar stool?
Go after your shoulder internal rotation (hang archetype)
We need to get you doing some very slow controlled pressing/planking to get those shoulders to stabilize your neck and t-spine.
Finally: We have had great success working with neuro-muscular dentists around jaw positioning. Guard lab etc. We need make sure you also aren’t grinding your teeth.

You got this.
Kelly

Hey CS,
We don’t do a ton of it. We stabilize the neck by working the shoulders. How much neck work do I need to do wearing a helmet and mtn. biking!
But, I’m sure there are reasons for football/wresting. The research I’ve seen is that better jaw mechs/shoulder integration decreases concussion risk. I used to do lots of isometrics in wrestling.

Kel

Will,
Honestly, working upstream or downstream is going to help.
Kel

Your lower dead pulls is great work generally! That narrow pull at that depth will greatly challenge your hip flexion in this position. A wider pull set up will give you more room in that hip. I’d go after some end range flexion here for sure (capsule mob).
Kelly

Nathanael,
You are making great progress. Think of this process as 18 months long…. Cat 1 movements and lots of tempo…
Kel

AA!
Soft tissue work for you is the key. You prob don’t need a band. We would also suggest SLOWING down in your movements. Work on tempo that is slow enough where you have control and don’t wobble.
Think Cat 1 movements that tend to be strict and staples of classic S&C. Bench, dead, squat, pull up, press, etc.
Speed is tough to manage when you have lots of degrees of freedom.
Kel