post some exercises and stretches

mike456 · 01-11-2007, 02:29 PM

that will externally rotate the femurs, and internally rotate the knees for me... please

DOMS · 01-11-2007, 02:43 PM

The single best book that I've found so far for stretching is Ultimate Flexibility.

It takes you through the basics of stretches (static, dynamic, PNF), including the mechanics. It covers myotatic reflex, too.

It also contain an encyclopedic number of stretches.

It'll help you construct a full stretching routine.

mike456 · 01-12-2007, 02:44 PM

bump

fUnc17 · 01-12-2007, 03:05 PM

dude you are overcomplicating this. your are in "paralysis by analysis" as P would say.

stretch your hip flexors, hamstrings and quads.
strengthen your glutes

stop sitting for long periods of time and try to maintain good posture throughout the day.

DOMS · 01-12-2007, 03:18 PM

And what's wrong with the book that I recommended? It'll answer your question.

Don't tell me it's the price? It only costs $20 (shipping included).

mike456 · 01-12-2007, 03:24 PM

Quote:

Originally Posted by fUnc17

dude you are overcomplicating this. your are in "paralysis by analysis" as P would say.

stretch your hip flexors, hamstrings and quads.
strengthen your glutes

stop sitting for long periods of time and try to maintain good posture throughout the day.

I been doing that for the past 6 months + more, except stretching my quads... hasn't done anything. My pain is from internally rotated femurs and externally rotated knees.

fUnc17 · 01-12-2007, 03:27 PM

Quote:

Originally Posted by mike456

I been doing that for the past 6 months + more, except stretching my quads... hasn't done anything. My pain is from internally rotated femurs and externally rotated knees.

Can you touch your toes?

DOMS · 01-12-2007, 03:27 PM

Quote:

Originally Posted by mike456

I been doing that for the past 6 months + more, except stretching my quads... hasn't done anything. My pain is from internally rotated femurs and externally rotated knees.

This is going a bit beyond my ken, but might it be that your problem is from imbalances in your muscles and not from lack of flexibility?

mike456 · 01-13-2007, 05:55 AM

Quote:

Originally Posted by fUnc17

Can you touch your toes?

yes, easily

**CowPimp** · 01-13-2007, 09:39 AM

Mike, have you lost any weight?

mike456 · 01-13-2007, 08:44 PM

yes, and I dont think it is from the weight anyway I can be sitting down than all of a sudden,it starts cracking and crucial pain when I try to walk, but I could be running in gym and nothing happens.

I no longer have an APT, it was my core that was so weak, it is still weak but strong enough to balance out the tilt, but my femurs are internally rotated, and my knees are externally rotated. When I walk all the pressure is on the insides of my feet. My legs are not straight... please just give me some exercises and stretches just like you guys did to help me out with the anterior pelvic tilt.

Bakerboy · 01-13-2007, 09:42 PM

Why don't you post another video of yourself squatting- a back squat with just the bar- so P and the other trainers can see if there has been any improvements.

What exercises can/ are you doing for your legs? Are you still not able to do step-ups? Can you walk up a flight of stairs without pain in your knees? If so why not try to increase your stride 2-3 stairs at a time- just walking- it's kind of in-between a step-up and a lunge.

**CowPimp** · 01-15-2007, 12:21 AM

Band sidesteps, lying abductions, supine bridges and variations thereof (1-leg, cook hip lift), and dorsiflexed walks. Then integrate these muscles you isolated by doing squat variations. Box squats are best. If I remember correctly you can do these now. Split squats are good too; have you tried those yet?

Stretches calves/peroneals, IT band, internal hip rotators, adductors, and hip flexors/rectus femoris. Really, stretching the rest of the p-chain: glutes and hammies, would be a good idea too. All the muscles around the hip need to be stretched by your average person in my opinion.

I'll see if I can grab pictures of this lovely IT band stretch I have been doing for myself and certain clients lately. It's fucking painful but it works.

mike456 · 01-15-2007, 08:16 AM

Quote:

Originally Posted by CowPimp

Band sidesteps, lying abductions, supine bridges and variations thereof (1-leg, cook hip lift), and dorsiflexed walks. Then integrate these muscles you isolated by doing squat variations. Box squats are best. If I remember correctly you can do these now. Split squats are good too; have you tried those yet?

Stretches calves/peroneals, IT band, internal hip rotators, adductors, and hip flexors/rectus femoris. Really, stretching the rest of the p-chain: glutes and hammies, would be a good idea too. All the muscles around the hip need to be stretched by your average person in my opinion.

I'll see if I can grab pictures of this lovely IT band stretch I have been doing for myself and certain clients lately. It's fucking painful but it works.

Thankyou

mike456 · 01-17-2007, 03:15 PM

call me crazy, but I can externally rotate my femur, while I am standing and my feet are pointing straight ahead without them moving, when I do this my glutes stat firing like a mofo, does this neccasarily mean that my femurs are internally rotated due to weak glutes?

fUnc17 · 01-17-2007, 05:03 PM

Quote:

Originally Posted by mike456

call me crazy, but I can externally rotate my femur, while I am standing and my feet are pointing straight ahead without them moving, when I do this my glutes stat firing like a mofo, does this neccasarily mean that my femurs are internally rotated due to weak glutes?

yea mike, ive been trying to tell you this for god knows how long.

your glutes arent firing correctly because your hip flexors are too tight, hammies are too tight and your quads are too tight. your pelvis is out of aligment.

stretch your quads, hip flexors and hamstrings
activate and strengthen your glutes

01-11-2007, 02:29 PM	#1
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	post some exercises and stretches that will externally rotate the femurs, and internally rotate the knees for me... please
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	Journal

01-11-2007, 02:43 PM	#2
DOMS Metrosexual Elite Member Join Date: Jul 2004 Location: In a van, down by the river... Posts: 21,728 Photos: 6	The single best book that I've found so far for stretching is Ultimate Flexibility. It takes you through the basics of stretches (static, dynamic, PNF), including the mechanics. It covers myotatic reflex, too. It also contain an encyclopedic number of stretches. It'll help you construct a full stretching routine.
	I never lie because I don't fear anyone. You only lie when you're afraid.—John Gotti

01-12-2007, 02:44 PM	#3
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	bump
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	Journal

01-12-2007, 03:05 PM	#4
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,872 Photos: 10	dude you are overcomplicating this. your are in "paralysis by analysis" as P would say. stretch your hip flexors, hamstrings and quads. strengthen your glutes stop sitting for long periods of time and try to maintain good posture throughout the day.
	Heres how I train. Strength Edge

01-12-2007, 03:18 PM	#5
DOMS Metrosexual Elite Member Join Date: Jul 2004 Location: In a van, down by the river... Posts: 21,728 Photos: 6	And what's wrong with the book that I recommended? It'll answer your question. Don't tell me it's the price? It only costs $20 (shipping included).
	I never lie because I don't fear anyone. You only lie when you're afraid.—John Gotti

01-13-2007, 09:39 AM	#10
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,434	Mike, have you lost any weight?
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

01-13-2007, 08:44 PM	#11
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	yes, and I dont think it is from the weight anyway I can be sitting down than all of a sudden,it starts cracking and crucial pain when I try to walk, but I could be running in gym and nothing happens. I no longer have an APT, it was my core that was so weak, it is still weak but strong enough to balance out the tilt, but my femurs are internally rotated, and my knees are externally rotated. When I walk all the pressure is on the insides of my feet. My legs are not straight... please just give me some exercises and stretches just like you guys did to help me out with the anterior pelvic tilt.
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	Journal

01-13-2007, 09:42 PM	#12
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Why don't you post another video of yourself squatting- a back squat with just the bar- so P and the other trainers can see if there has been any improvements. What exercises can/ are you doing for your legs? Are you still not able to do step-ups? Can you walk up a flight of stairs without pain in your knees? If so why not try to increase your stride 2-3 stairs at a time- just walking- it's kind of in-between a step-up and a lunge.
	No strength within, no respect without - Kasmiri Proverb

01-15-2007, 12:21 AM	#13
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,434	Band sidesteps, lying abductions, supine bridges and variations thereof (1-leg, cook hip lift), and dorsiflexed walks. Then integrate these muscles you isolated by doing squat variations. Box squats are best. If I remember correctly you can do these now. Split squats are good too; have you tried those yet? Stretches calves/peroneals, IT band, internal hip rotators, adductors, and hip flexors/rectus femoris. Really, stretching the rest of the p-chain: glutes and hammies, would be a good idea too. All the muscles around the hip need to be stretched by your average person in my opinion. I'll see if I can grab pictures of this lovely IT band stretch I have been doing for myself and certain clients lately. It's fucking painful but it works.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

01-17-2007, 03:15 PM	#15
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	call me crazy, but I can externally rotate my femur, while I am standing and my feet are pointing straight ahead without them moving, when I do this my glutes stat firing like a mofo, does this neccasarily mean that my femurs are internally rotated due to weak glutes?
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	Journal

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