Hey dude you should definitely include more of your head like tnecniv did.
Anyway ye you got some APT, though if that's your relaxed posture it's not bad at all.
However just for the sake of DLs and sorting your overactive lower back, I would highly recommend these APT exercises.
Peace bruh
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01-18-2013, 04:35 PM #871
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01-18-2013, 06:26 PM #872
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01-18-2013, 06:37 PM #873
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01-18-2013, 09:24 PM #874
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01-19-2013, 03:46 AM #875
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01-19-2013, 09:59 AM #876
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01-19-2013, 02:27 PM #877
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01-20-2013, 03:15 AM #878
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01-20-2013, 06:50 PM #879
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01-22-2013, 05:56 AM #880
You guys would be better off google/youtube foam rolling these 3 muscles (1) quads (2) hip flexors (3) lower back.
If you really want to see that PDF just click here - http://www.nationalthrowscoachesasso...FoamRoller.pdf
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01-24-2013, 08:19 AM #881
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01-24-2013, 07:14 PM #882
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01-25-2013, 12:01 AM #883
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01-25-2013, 12:34 AM #884
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01-25-2013, 12:49 AM #885
1. Stretching & Corrective exercises - go through the thread good info on those, the rundown is :
Anterior Pelvic Tilt : [tight] hip flexors, quads, lower back [weak] core, glutes, hams.
Upper Cross Syndrome : [tight] pec major/minor, upper traps, lats [weak] lower-mid traps, scapular region (rhomboids, rear delts, etc ...).
Forward Neck : [tight] neck extensors [weak] neck flexors.
2. Muscular asymmetries are usually dealt with asymmetrical exercises, I like starting with the weak side and letting it dictate the reps/weight.
That's why I switched to 1-arm db rows, and also added 1-leg glute bridge.
3. Winged scapula is linked to weak serratus anterior.
winged scapula can often be hidden due to kyphosis, that is why there's a good chance your "bad posture side" has winged scapula as well.
4. Mental layer - also consider how the mental part effects tension, e.g. stress can amplify posture dysfunctions, by restricting oxygen to these muscles.
strengthcamp has a nice new video of a mental -> assymetrical link, see below.
Good luck bruh
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01-26-2013, 07:01 AM #886
- Join Date: Jan 2007
- Location: Brantford, Ontario, Canada
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Made a thread about my hip flexors in this section before reading this. Took pics to check. Definite APT.
So what I gathered from this thread:
Roll hip flexors and quads daily, static stretches afterwards.
Stretch hams and glutes minimal to none at all.
Do glute activation drills, such as bridges and ab work like planks and side planks. (maybe an ab roller as glute activation and core strength raises)
Remove quad dominant exercises from workout until APT is corrected.
When squats are reintroduced lower weight and focus on glute activation and build up.
Am I doing it right?
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01-26-2013, 12:52 PM #887
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01-26-2013, 04:04 PM #888
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01-29-2013, 01:26 PM #889
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01-31-2013, 02:36 AM #890
I dont really want to give up doing lifts while doing this. I can switch to 3x5 though
So building on what everyone else said:
Roll hip flexors, (and lower back?) and quads daily
Before workouts follow
t-nation.com/free_online_article/most_recent/stretching_doesnt_work (- this can probably be done daily too....)
+ Im thinking of the planking and glute bridge here
static stretches afterwards (and off days)
edit: on second thoughts I think I will stop squatting and switch DL to american DLLast edited by larce121; 01-31-2013 at 09:29 PM.
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01-31-2013, 10:19 PM #891
i've been foam rolling my quads/hip flexors twice a day and i'm getting great flexibility gains
The best years of your life are the ones in which you decide your problems are your own. You do not blame them on your mother, the ecology, or the president. You realize that you control your own destiny.
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02-02-2013, 02:10 AM #892
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02-02-2013, 06:41 PM #893
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02-03-2013, 04:44 PM #894
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02-03-2013, 04:54 PM #895
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02-03-2013, 05:24 PM #896
I need this. Thank you.
"lmao you naive as **** son. Hope you followed the cardinal rule and didn't have your face in the dick pic, but based on the foolishness you've exhibited in your threads recently, you're probably like holding your dick with one hand and your social security card in the other and holding a piece of paper in your mouth with your name, address and phone number"
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02-03-2013, 05:50 PM #897
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02-04-2013, 12:45 AM #898
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02-04-2013, 12:47 AM #899
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02-04-2013, 12:48 AM #900
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