- 09-22-2012, 11:17 AM
- 09-22-2012, 11:20 AM
09-22-2012, 11:23 AM
09-22-2012, 11:25 AM
He said he doesn't know how to tell if his pelvis is tilted or not... Just trying to give cue points really... Everyone has an arch, yes...Originally Posted by Rodja
09-22-2012, 11:30 AM
09-22-2012, 11:34 AM
09-22-2012, 11:36 AM
09-22-2012, 11:53 AM
Thanks for the info guys. My low back has a good natural shape. My mid lower back seems to be swollen and bulging/rounded.. My whole right back side from bottom to shoulder blades/traps is swollen and my left shoulder at time ls hangs noticeably lower than my right. I wore inserts the last month and a half but in both shoes.. Perhaps should wear only in the shorter leg. I have since removed them the last week and pain has decrease somewhat.
I stopped doing all hip flexor dominant ab work and really focused on things like frog crunches, rope crunches, knee raises, double crunches.. Anything that doest engage my hip flexors. But really to no avail.
It is worth noting this is purely a choice to workout and I take it very seriously. I am not a powerlifter.. Purely out to impove my physique and be healthy- stopping deadlofts definitely shrank my waist a solid inch - inch 1/2 from 33 to 32ish.. I'm wondering if you think I should do straight leg deads rather than off the floor (I was doing off the floor) and/or kettle swings and/or DB deads?
09-22-2012, 12:02 PM
Knee raises do involve hip flexors... I'd go kettle bells over deads, simply because you work your glutes & hamstrings... Not so much your back...Originally Posted by chedapalooza
09-22-2012, 01:52 PM
K. Right well hanging lr hits hip flexors.. I really ficus on isolating and contracting abs when doing knee raises, hinging at the hips n pulling with my abs as opposed to flexorsOriginally Posted by BLaQz
09-22-2012, 01:57 PM
I came across this thread that should help... I'm not brushing you off... There's just some good info in it for you I think... Let know if it helps...Originally Posted by chedapalooza
09-22-2012, 02:03 PM
I'll check it out later on, I'm at work. Thanks again for the advice/infoOriginally Posted by BLaQz
09-22-2012, 02:08 PM
09-22-2012, 02:15 PM
Next bold point. Stop treadmill running and elyptical work. The elyptical is a very hip flexion dominate movement, and running on a treadmill promotes overstriding, which places the hamstring in a weakened position. If you are going to do treadmill running, then work off a large incline to promote landing with the foot under the center of gravity and "pushing' with the glutes vs. pulling with the hamstrings.
09-22-2012, 02:21 PM
Great info and points thank you! Swiss ball leg curls- are those simply body weight? I will stop seated leg curls and stick to lying.Originally Posted by ZiR RED
So just drop elliptical? I can live with that- fwiw- it Is a precor and the incline can be adjusted if that makes a difference?
Lastly- I do not have location to run outdoors and winter is approaching . Would u suggest incline hiit? I've been doing it flat for years between 9 and 10mph on/ 4 mph off. Should I just decrease speed and raise incline? I read that it must be aY 10 degrees at The least to reduce hip flexion?
09-22-2012, 02:26 PM
Also- I'm a waiter. At work right now and been on my feet since 10 am. Experiencing quad and oblique tightness / swelling on one side
09-22-2012, 02:29 PM
09-22-2012, 02:50 PM
Running involves hip flexion, no matter how you shake it. The problem with flat sprinting and running is that you can do it easily with the pelvis in some degree of anterior tilt, 1. because you are not using the glutes correctly, and 2. because you do not need as high of knee drive. When you start running up hill (or pushing a prowler) you now need to flex the hip to 90 degrees, which becomes very difficult unless the pelvis is positioned neutral or slightly tilted posterior. This will strengthen your glutes, improve your technique, and alleviate some of the hip flexion issues.
As a side note, winter is a few months off (you are in CT, not MN), and being from CT, I am sure you have locations you can run outside or hills you can get to.
09-22-2012, 02:51 PM
09-22-2012, 04:01 PM
09-22-2012, 06:54 PM
So would general consensus be to try wearing insert in my shorter leg?
Br- should I still do lying leg curls in addition to the Swiss ball? How do you feel about bb or db sldl
09-23-2012, 10:15 AM
Do rumanian dead lifts or good mornings. You can also do supine hamstring hip extensions with a band.
09-23-2012, 10:44 AM
09-23-2012, 12:44 PM
09-23-2012, 03:27 PM
Its really easy if you have a slide board; however, they aren't very common in most commercial gyms.
Notice how she keeps her hips extended through the entire movement, and how her hips DO NOT touch the floor. I would suggest slowing the movement down compared to what you see in the video, but the form is good.
What you'll also notice, is that during this movement the pelvis has to stay in a neutral position due to the intense gluteal contraction as compared to say this (jack-hole) where the pelvis tilts anterior to complete each rep:
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