TheBroBrah's Guide To Correcting Excessive APT.

[rdferguson]

While I don't necessarily agree with the instruction not to stretch your hamstrings, this is a good post that shoukd generally be helpful.

My objection to the warnings against stretching hamstrings: A weak muscle is not necessarily a long muscle, nor is a long muscle necessarily a weak muscle. It may be advantageous for some people to increase hamstring flexibility in order to improve quality of hip extensor work/activation.

[TheBroBrah]

Bumpin this beezy, totally forgot about this thread. I keep getting PM's about APT. Ask your questions here!

[Ironlife]

Good healthy bump!

[TheBroBrah]

Good healthy bump!

in fact, i just got done doing a foam rolling session. Feelsgoodman

[Ironlife]

in fact, i just got done doing a foam rolling session. Feelsgoodman

How long for? Full body i cant last more than 25 mins!
Feels good getting into the tight areas and just applying more force.

[TheBroBrah]

How long for? Full body i cant last more than 25 mins!
Feels good getting into the tight areas and just applying more force.

only about 10 minutes, did lower back, quads, hip flexors. Yeah it does, i have no lower back pain anymore, i think foam rolling helped a lot.

[SquatTilYouDrop]

Good healthy dump!

Bringing a strong bowel movement into this thread seems very appropriate.

[400Lb Gorilla]

Wish I could see pics and vids easily on my phone but the write up was solid.

Repped on RC. Love the first symptom brb looking for chicks with dat ass to properly diagnose APT

[FryDude]

You think APT can bring about SI joint dysfunction? I'll see if I can find a pic with my back, the arch is excessive.

[TheBroBrah]

You think APT can bring about SI joint dysfunction? I'll see if I can find a pic with my back, the arch is excessive.

It definitely can. It's a cause to a lot of problems and people don't even know it. They just keep taking the drugs the doctor gives them and never finds the real fix. After fixing APT i almost have zero lower body joint pain. I still get the occasional pain in the shoulders but glucosamine helps a lot I've found.

[FryDude]

Hmmm k.



A pic from a year or so back, the arch in my back basically starts where my arm is. I know you can't see it too well but it's as if my entire body is hunched forward when I wasn't lol. I just always assumed it was normal, does it look like APT to you?

[TheBroBrah]

Hmmm k.



A pic from a year or so back, the arch in my back basically starts where my arm is. I know you can't see it too well but it's as if my entire body is hunched forward when I wasn't lol. I just always assumed it was normal, does it look like APT to you?

Yes you definitely have APT, looks as bad or worse than mine was. That's not normal at all but completely fixable.

[Cronoz]

This was me 2 months ago. It looks like I have strong ATP. I'm still at the same state as that pic. How long will it take me to fix this?

[TheKoiCarp]

repped mate, my pelvic tilt is pretty bad atm, will give this stuff a go

out of the foam roller exercises, which are the ones to concentrate on?

[TheBroBrah]

This was me 2 months ago. It looks like I have strong ATP. I'm still at the same state as that pic. How long will it take me to fix this?

Yes you definitley have it, it could take you a month, it could take you 6 months. Depending on how much time your are willing to dedicate into fixing it. Good luck man.

[TheBroBrah]

repped mate, my pelvic tilt is pretty bad atm, will give this stuff a go

out of the foam roller exercises, which are the ones to concentrate on?

Quads, Lower Back, and Hip flexors are the most important as those are the tight muscles.

[Tough92]

good read

[YoBroseidon]

You will be the first Red I have ever repped. I def have this. I will take pics tomorrow, set up a routine, and do it.

Any other helpful sites to look up in order to design my routine?

Also, my hamstrings are fairly strong - so are my abs (at least I thought)
I'm guessing it is because of the length - not the strength that causes this?
Should I just stop stretching the two altogether?


EDIT:
Also, how do you recommend sitting in chairs?

[TheBroBrah]

You will be the first Red I have ever repped. I def have this. I will take pics tomorrow, set up a routine, and do it.

Any other helpful sites to look up in order to design my routine?

Also, my hamstrings are fairly strong - so are my abs (at least I thought)
I'm guessing it is because of the length - not the strength that causes this?
Should I just stop stretching the two altogether?


EDIT:
Also, how do you recommend sitting in chairs?

Appreciate the reps mate. Getting mod negged sucks, but i new i could work my way out of the 350k red i was in. I'm now at 49k, So not too far away from being green again.

Here's a good link you can look at: http://thetheoryoffatloss.blogspot.c...al-limits.html

If your hamstrings and abs are strong, then you probably have tight hip flexors and or lower back. Don't stretch hammies until you get back into a normal posture again. You might not even have APT, a pic would be great (no homo)

Also, makes sure you sit up straight in your chair and keep your pelvis pulled back. The best thing to do is stretch after every 20 minutes that you have been sitting down.

good read

Thanks man!

[LazlikesAlly]

Hey man, awesome guide! I *think* I have APT.

I have a question, how often should we do the foam-rolling exercises? And which ones should we do? There seems to be lots..lats, hamstrings, etc.

[TheBroBrah]

Hey man, awesome guide! I *think* I have APT.

I have a question, how often should we do the foam-rolling exercises? And which ones should we do? There seems to be lots..lats, hamstrings, etc.

Thanks man.

Foam roll everyday, you can foam roll everything, i recommend it. But the most important muscles to foam roll are the tightened muscles, aka hip flexors, lower back, and quads.

[TheKoiCarp]

got my foam roller the other day, it does seem to be helping actually... not waking up every morning with a rediculously aching and tight lower back anyore which is good

god damn it hurts rolling those tight muscles tho... end up sweating my arse off

[TheBroBrah]

got my foam roller the other day, it does seem to be helping actually... not waking up every morning with a rediculously aching and tight lower back anyore which is good

god damn it hurts rolling those tight muscles tho... end up sweating my arse off

Great to hear man. Yeah i noticed instant back pain relief after the first couple days of foam rolling. And yes it should it hurt, that's how you know those muscles are tight.

[LazlikesAlly]

Thanks man.

Foam roll everyday, you can foam roll everything, i recommend it. But the most important muscles to foam roll are the tightened muscles, aka hip flexors, lower back, and quads.

By lower back you mean using the thoracic spine mobility, yes? I've read a few other articles and they say never to foam roll the back and neck.

[TheBroBrah]

By lower back you mean using the thoracic spine mobility, yes? I've read a few other articles and they say never to foam roll the back and neck.

Yeah, it's fine to do it as long as you can do it without any spinal flexion. Should have mentioned that in the OP.

[JOSEF RAKICH]

Good thread, i have a client with this problem

[TheBroBrah]

Good thread, i have a client with this problem

Thanks man. Yeah it is a very common problem indeed.

[LazlikesAlly]

Yeah, it's fine to do it as long as you can do it without any spinal flexion. Should have mentioned that in the OP.

Spinal flexion? I feel like a tard.

Basically its OK to do lower back as well with foam roller?

[TheBroBrah]

Spinal flexion? I feel like a tard.

Basically its OK to do lower back as well with foam roller?

yes, as long as your lower back stays straight, and does not go into extension or flexion you should be fine.

[TheKoiCarp]

yes, as long as your lower back stays straight, and does not go into extension or flexion you should be fine.

have to keep your core really tight when doing all foam rolling, esp when doing upper/lower back. I find it helps to put your feet against the bottom of a wall to give you a bit more stability when doing lower back or I end up just falling backwards.

This feels like good training for helping core strength