Core / hip stabilization program

chedapalooza

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
I've been struggling with (at times) debilitating core and hip issues stemming from a shifted pelvis and poor mechanics + too heavy loads leading to all sorts of imbalances in my hips, ribs, shoulders and knees. Pain is chronic and daily but I work thru it. I've seen several specialists for rehabbing work, breathing exercises, graston, MFR, the whole 9... Nothing can really seem to FIX it. I can tell u that my issues are majority that my right glute doesn't like to activate. I also suffered a bad papas strain one year ago this week pulling 305 twice on deadlifts at 155lbs. Things haven't been the same since. I've since had to only do straight leg deads under 135lbs since my core cannot support anything heavier without going into spasm. I can still squat respectably (225 1rm) but it doesn't feel good.

The nutshell: I want to incorporate core/hip strength and stability days into my programs.. I'm thinking the following setup twice a week(most likely on off days from lifting / on cardio days) is this work sufficient? Is it helpful? If not, what can I add/remove to improve my condition. I feel that if I can activate my core and glutes properly, I will fix the overcompensation from other muscles and relieve the pain/fix mechanics.

Clamshells 2-3sets of 10-15 reps each leg

1 leg glute bridge 2-3 set of 10-15 each leg

Bird dog 2 sets of 15 , 1 set max hold for time

Incline plank /Plank max for time 1 set


Side plank max for time superset suitcase walk/hold

Palloff press 2-3 sets of 10-15

Cable chop 1 set high, middle, low x 10-15

Leg lifts (rehab exercise to activate core) 1x40-50
2 leg glute bridge (rehab to activate glutes) 1x40-50
 
Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
Too. Many. Things.

How would you know what is working and what isn't? If your psoas is unstable, then constantly release it, learn to engage on EVERY lift, and strengthen it statically. Pallof, weighted planks, and ab wheel 2-3x/week. Do not overthink and overanalyze this.
 

chedapalooza

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
Too. Many. Things.

How would you know what is working and what isn't? If your psoas is unstable, then constantly release it, learn to engage on EVERY lift, and strengthen it statically. Pallof, weighted planks, and ab wheel 2-3x/week. Do not overthink and overanalyze this.
Yes psoas is chronically tight/in spasm and has adhesions up and down. I do self release nearly everyday and try to ice it daily .. So just stick w those 3 exercises?
 
Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
Those are what I've found to stabilize my psoas. Do you lengthen it ever? Myofascially stretch it?
 

chedapalooza

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
Those are what I've found to stabilize my psoas. Do you lengthen it ever? Myofascially stretch it?
Yea Someone showed me a psoas stretch, and I usually lie on my back, find the trigger points, dig deep and then gently raise and lower until the clicking/popping stops (which it usually doesn't and I just get tired of doing it after 5-10 minutes) then throw some ice on it

I can tell when it's fully released Bc my stomach is noticeably flatter; doesn't have that puffy swollen look. I can also clearly see the difference between left and right oblique and hip flexor area in terms of flatness/swelling
 
Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
It sounds like you're not bracing while doing your MFR. Myofascial stretching is much different than what you're describing. That's actually one of the ways to release and lengthen (there's a good DeFranco vid on this).
 

chedapalooza

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
It sounds like you're not bracing while doing your MFR. Myofascial stretching is much different than what you're describing. That's actually one of the ways to release and lengthen (there's a good DeFranco vid on this).
I'll check it out. For what it's worth- I've noticed that since increasing my LISS cardio on this cut (2x 40-60minutes a week) has exacerbated the problem. I used to do hiit sprints on the treadmill but that also makes it worse so I do all my intervals on the bike. LISS on the bike doesn't really feel like much of a workout to me :( any suggestions?
 
Sean1332

Sean1332

Legend
Awards
3
  • RockStar
  • Established
  • First Up Vote
Check out Chris Duffins instructional a on bracing and activating the hips, along with all that Rodja mentioned
 
Sean1332

Sean1332

Legend
Awards
3
  • RockStar
  • Established
  • First Up Vote
There's A LOT of videos by him.. Not sure which one u mean
There's a couple on breathing and core bracing and another on glute activation and warmups. I'll find them when I have later for ya man
 
Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
I'll check it out. For what it's worth- I've noticed that since increasing my LISS cardio on this cut (2x 40-60minutes a week) has exacerbated the problem. I used to do hiit sprints on the treadmill but that also makes it worse so I do all my intervals on the bike. LISS on the bike doesn't really feel like much of a workout to me :( any suggestions?
Weak ankles/calves?
 

chedapalooza

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
Weak ankles/calves?
Ankles yes, calves no. Actually chronically tight though, I believe that it's keeping my ankles from properly rotating (drawing a blank on the correct term) but I have "floppy" ankles and when I walk I can see my legs kind of rotate in and pressure is applied to the instep of my foot

Occasionally I roll my calves with the spiked roller at my gym and the pain is absurd, the next day the doms is like nothing I've ever felt anywhere else
 

chedapalooza

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
There's a couple on breathing and core bracing and another on glute activation and warmups. I'll find them when I have later for ya man
I watched the glute activation video I love it ... So u suggest doing that prior to squat / DL sessions ? What about cardio?
 
Sean1332

Sean1332

Legend
Awards
3
  • RockStar
  • Established
  • First Up Vote
I watched the glute activation video I love it ... So u suggest doing that prior to squat / DL sessions ? What about cardio?
Yeah I do it for both lifts, sometimes even bench days. He added another video talking about hip airplanes and stuff. Ever since Ive activated my hips better, my entire hip and lower back has given me no issues.

What's cardio? :D
 

chedapalooza

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
Yeah I do it for both lifts, sometimes even bench days. He added another video talking about hip airplanes and stuff. Ever since Ive activated my hips better, my entire hip and lower back has given me no issues.

What's cardio? :D
Ahh haha it's that thing those of us with HORRID metabolisms HAVE to do..
 
Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
Ankles yes, calves no. Actually chronically tight though, I believe that it's keeping my ankles from properly rotating (drawing a blank on the correct term) but I have "floppy" ankles and when I walk I can see my legs kind of rotate in and pressure is applied to the instep of my foot

Occasionally I roll my calves with the spiked roller at my gym and the pain is absurd, the next day the doms is like nothing I've ever felt anywhere else
This is likely causing your psoas issue. Until you fix them, the issue will continue to be there.
 

chedapalooza

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
My calves? I've been beginning to suspect that honestly. My doctor wanted to do graston on the calves but we have to fix my shoulder first lol.
What can I do for my calves... I appreciate your help and info!
 
NattyForLife

NattyForLife

Well-known member
Awards
0
If you could post some pictures of you just in a standing posture, that might help. Lateral, anterior, and posterior. If you have a shifted pelvis, it could be your SI joint. Also glutes CANT activate when your in posterior pelvic tilt. Try and post some pictures. I bet i can guess that the glute that does activate has a tighter psoas compared to the non activating one. Also, rectus femoris is probably tighter on the activating glute side.
 

chedapalooza

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
If you could post some pictures of you just in a standing posture, that might help. Lateral, anterior, and posterior. If you have a shifted pelvis, it could be your SI joint. Also glutes CANT activate when your in posterior pelvic tilt. Try and post some pictures. I bet i can guess that the glute that does activate has a tighter psoas compared to the non activating one. Also, rectus femoris is probably tighter on the activating glute side.
The right glute doesn't activate. The left psoas is tight, as is the left calf (more than right) and left pirifromis. I had ATP, it's been fixed. I can tell u my posture is almost perfect now as many have commented on it. I'm at work so I can't take pics
 

chedapalooza

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
I am very intrigued in the calf theory as its the only area of my legs that really haven't been addressed. And I can tell u that I noticed *some* relief in the hips/psoas after really hitting them with the roller, albeit short lived.
 
NattyForLife

NattyForLife

Well-known member
Awards
0
The right glute doesn't activate. The left psoas is tight, as is the left calf (more than right) and left pirifromis. I had ATP, it's been fixed. I can tell u my posture is almost perfect now as many have commented on it. I'm at work so I can't take pics
With all due respect, i highly doubt you have perfect posture. You would not have made this thread if you had perfect posture. Posture is not just how your back curves. Posture starts with how your toes bend, and it ascends all the way up to how your head is positioned!
 

chedapalooza

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
With all due respect, i highly doubt you have perfect posture. You would not have made this thread if you had perfect posture. Posture is not just how your back curves. Posture starts with how your toes bend, and it ascends all the way up to how your head is positioned!
Fair enough good points. Lol I would be happy to post them.. Does it matter clothed or not? I'm assuming less is more here lol
 
NattyForLife

NattyForLife

Well-known member
Awards
0
Shorts or briefs. Just something that wecan see your hips and kneecaps.
 

chedapalooza

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
Worth noting I drive a manual in stop and go traffic for about 1.5 hours a day.. Always makes my left hip flexor (clutch foot) super tight
 

avega17

Member
Awards
1
  • Established
I have been battling a similar problem for years now. Driving really kills me. I have yet to find something that really helps, and I have tried a lot. Just like you, I do some sort of work daily. Interested in this discussion.
 
Rodja

Rodja

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
I am very intrigued in the calf theory as its the only area of my legs that really haven't been addressed. And I can tell u that I noticed *some* relief in the hips/psoas after really hitting them with the roller, albeit short lived.
Think of it this way: what is the foundation of your body while squatting and deadlifting? The feet. The adjoining joint and stabilizing muscle are the calves. Also, it's not the usual "calf" muscles you're thinking of with this. It's the tiny muscles that run along the tibia and fibula. It's going to be very painful to release them. I suspect you have a slightly off gait as well.
 

chedapalooza

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
Think of it this way: what is the foundation of your body while squatting and deadlifting? The feet. The adjoining joint and stabilizing muscle are the calves. Also, it's not the usual "calf" muscles you're thinking of with this. It's the tiny muscles that run along the tibia and fibula. It's going to be very painful to release them. I suspect you have a slightly off gait as well.
Yes I do.

Here are pictures do these serve the purpose?
ImageUploadedByAnabolicMinds1435881075.437293.jpg
ImageUploadedByAnabolicMinds1435881122.776132.jpg
ImageUploadedByAnabolicMinds1435881369.912984.jpg
 
NattyForLife

NattyForLife

Well-known member
Awards
0
It looks like you are in major posterior pelvic tilt! Thats why your glutes cant activate. The only reason your left glute activates is your in more of a anteriorly tilt due to tight psoas. Do you ever get sore from doing squats in your glutes?

Im sure you have heard of butt wink; thats what you have. How are your spinal erectors(strength/development)?
 

chedapalooza

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
It looks like you are in major posterior pelvic tilt! Thats why your glutes cant activate. The only reason your left glute activates is your in more of a anteriorly tilt due to tight psoas. Do you ever get sore from doing squats in your glutes?

Im sure you have heard of butt wink; thats what you have. How are your spinal erectors(strength/development)?
Not really no I never get sore from squatting but I also don't train to gain there, just maintain Bc my legs are naturally larger than everything else and I like to wear jeans lol. I used to play football in college-- I didn't wear jeans for 4 years ;)

And no I've never heard of butt wink.

And idk how my spinal erectors are .. Idk what they are really tbh
 

chedapalooza

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
Ok I watched duffins video on butt wink..standing that way helps flatten out my stomach which is what a dr told me to do lmao

My left side spinal erector is much harder and bigger than right also
 

chedapalooza

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
Being completely honest now after watching all the duff videos- I feel SO broken. Like I don't even know where to begin. That being said. I understand and buy in-- so can you guys suggest programming to help these issues?

Calves and Butt wink

Also I do have diaphragmatic breathing exercises. My right shoulder chronically pulls / rotAtes forward. I have rib dysfunction on that side keeping me from getting air into the right lung. If any of you know pat Davidson out of NYC.. I've worked with him and he gave me the breathing exercises.
 

chedapalooza

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
I just hammered my calves front and back as well as behind the knee with the spike roller. Directly behind the kneecap I felt SO MANY adhesions and pops followed by tingling all up And down the legs... Things feel Substantially looser now. I did duffs glute activation routine as well as goblet squat holds with proper abdominal bracing. I also did the palloff press's and planks as well as the tactical frog hip mobility. I plan on heavily incorporating these into my weekly programs. It's time Consuming but necessary

ImageUploadedByAnabolicMinds1435887625.894865.jpg
 

chedapalooza

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
The pic is to show u where I meant behind the kneecap
 

chedapalooza

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
Actually have glute doms today..... From a glute warmup and 15lb goblet squats done CORRECTLY LOL
 
highlander31

highlander31

Active member
Awards
1
  • Established
subbed for info.
 
NattyForLife

NattyForLife

Well-known member
Awards
0
Ok I watched duffins video on butt wink..standing that way helps flatten out my stomach which is what a dr told me to do lmao

My left side spinal erector is much harder and bigger than right also
Its kind of hard to believe that you have tight psoas(hip flexor) muscles because if you had tight psoas muscles, you would have a tendency to be in anterior pelvic tilt(you are in posterior pelvic tilt). Also called a butt gripper. Since your in posterior pelvic tilt, you most likely have super weak lumbar erectors and very, very tight/strong abdominals. Also your psoas(hip flexor muscles) could be already lengthened. Also, your posture could be just natural to you since the doctor told you to stand like that for such a long time.

Now, the psoas problem could be that you are in posterior pelvic tilt putting tension on the psoas constantly. That is probably why you strained it, because when your in posterior pelvic tilt, it puts the psoas under stretch/tension.
 
NattyForLife

NattyForLife

Well-known member
Awards
0
Also, do you have any radiating pain down into leg or glute area? Just asking because you have a lot higher chance to get a herniation when your in posterior pelvic tilt.
 

chedapalooza

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
Also, do you have any radiating pain down into leg or glute area? Just asking because you have a lot higher chance to get a herniation when your in posterior pelvic tilt.
No. But I squatted 135 for 3x5 today with proper form and did good mornings 3x5 with proper form and breathing (from duffins videos) and my bladder urgency issues returned... I used to have frequent urination and incontinence issues due to genitofemoral nerve entrapment from initial injury last year..... It returned again. When I brace my abdominals and push thru the glutes and pelvic floor too much, the bladder issues arise.
 

chedapalooza

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
My hips feel extremely lax. The psoas is released and has not tightened back up. My abs are not swollen any more; quite flat in fact; however the bladder issues happen when I'm in this state. Like being in posterior pelvic tilt alleviates the bladder pressure..
 

chedapalooza

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
And yes- two doctors told me I needed to shorten my hip flexors Bc they were over stretched. Doing the rear leg elevated split squat in duffins warmup really seeems to have over stretched them again. So now I'm gonna sleep all fetal position w a pillow between my knees to short them up and level the hips.
 

chedapalooza

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
I could immediately see postural improvement, and sTrength improvement / muscle contraction when bracing my abdominals and activating glutes throughout all my lifts tonight, however, I could also immediately feel the bladder issues coming back which I cannot live with. I'll be house ridden like I was for three weeks last summer until someone got rid of the entrapment.... But then I had to stop bracing the abs when I lift- leading to the host of other issues lol. It's like I have to choose the lesser of two evils. Can't be pissing 20x a day
 

chedapalooza

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
Bump on the above posts... Struggled all weekend with trying to keep glutes firing and minimizing the bladder pressure. I have no idea what road to take. Seeing my DCS tomorrow
 

chedapalooza

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
Taking this week off from training (one week earlier than my planned off week) I usually can always push thru but this is a slippery slope
 
rob112

rob112

Well-known member
Awards
4
  • RockStar
  • Established
  • First Up Vote
  • Best Answer
I have no help on the bladder issue. As for your hips...check your low back(QL) on the opposite side to see if that is very strong and tight. Try to losen that and the tight psoas. Also, you could and maybe should consider working more on the weaker glute for balance. Bret Contreras does this with people who are imbalanced. Also, do not overlook oblique strength in your balancing program.
 

chedapalooza

Legend
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
I have no help on the bladder issue. As for your hips...check your low back(QL) on the opposite side to see if that is very strong and tight. Try to losen that and the tight psoas. Also, you could and maybe should consider working more on the weaker glute for balance. Bret Contreras does this with people who are imbalanced. Also, do not overlook oblique strength in your balancing program.
Thanks I've done a lot in the way of glute activation pre workout and making sure to engage them during all applicable lifts and really rooting myself to the floor. I also did loosen up that spot and have mastered my papas release. All in all its been a great improvement... Slowly getting back to where I want to be. Been focusing on good core movements executed PROPERLY finally like roll outs and planks and palloffs.. It's going well so far
 

Similar threads


Top