fufu's PSA

fufu · 04-17-2008, 05:01 PM

Your hip flexors are probably too tight, you should stretch them.

I static stretch 45-75 minutes a day 5-6 days a week and mine still get tight if I sit too much.

This has been a friendly reminder.

**Gazhole** · 04-17-2008, 05:03 PM

Mine are very tight. Damned things. Its all that office work i used to do.

fufu · 04-17-2008, 05:07 PM

here's a good one.

http://muscleventures.com/video/imag...Flexor-003.jpg

this one too -

Standing Iliotibial Stretch

fufu · 04-17-2008, 05:07 PM

Quote:

Originally Posted by Gazhole

Mine are very tight. Damned things. Its all that office work i used to do.

true story

I just started standing alot more when watching the tele and being on the cpu.

**Gazhole** · 04-17-2008, 05:09 PM

Quote:

Originally Posted by fufu

true story

I just started standing alot more when watching the tele and being on the cpu.

Yeah, i was standing up working on the laptop earlier. Felt awkward as shit but SO much more comfortable, lol.

Gonna work those stretches into warmups/warmdowns i think. I need to do some work on other areas.

fufu · 04-17-2008, 05:13 PM

Quote:

Originally Posted by Gazhole

Yeah, i was standing up working on the laptop earlier. Felt awkward as shit but SO much more comfortable, lol.

Gonna work those stretches into warmups/warmdowns i think. I need to do some work on other areas.

Nice. I feel so much better walking around when my hips have really opened up. People would be suprised how much different walking and running feels once your open your hips up.

**DOMS** · 04-17-2008, 05:59 PM

My hips used to be way too tight. But now that I've started doing Krav, and my instructor has me doing stuff like medicine ball squat side walks, they've loosened up quite well.

Good stuff, fufu!

Witchblade · 04-17-2008, 06:31 PM

Mine are fine.

soxmuscle · 04-17-2008, 11:47 PM

I think mine are fine

Nate K · 04-18-2008, 09:24 AM

YUH..good thread...mine get tight also.

Quote:

Originally Posted by fufu

here's a good one.

http://muscleventures.com/video/imag...Flexor-003.jpg

this one too -

Standing Iliotibial Stretch

Nate K · 04-18-2008, 09:31 AM

I feel like that IT band stretch just messes with my hip capsule instead of stretching.

I like doing that hip flexor stretch then laying the front leg down in front on the ground with my tibia running hoizontal to the other leg.

does that make sense

**CowPimp** · 04-18-2008, 12:33 PM

How's the orientation of your pelvis? Perhaps if it is anteriorly tilted, you will have serious trouble permanently lengthening those muscles.

How is posas function? Maybe you underutilize the psoas and other hip flexors compensate, which means they tighten up quickly?

Do you blast the crap out of your glutes/hams? Those are muscles that act to posteriorly tilt the pelvis, so they will help bring things back in alignment if that is the issue.

The lats also anteriorly tilt the pelvis, so if you are tight there, then that could also have an effect.

fufu · 04-18-2008, 02:47 PM

Quote:

Originally Posted by CowPimp

How's the orientation of your pelvis? Perhaps if it is anteriorly tilted, you will have serious trouble permanently lengthening those muscles.

How is posas function? Maybe you underutilize the psoas and other hip flexors compensate, which means they tighten up quickly?

Do you blast the crap out of your glutes/hams? Those are muscles that act to posteriorly tilt the pelvis, so they will help bring things back in alignment if that is the issue.

The lats also anteriorly tilt the pelvis, so if you are tight there, then that could also have an effect.

Yeah, I have a bit of an anterior tilt. When standing my lumbar also looks too extended.

I haven't assessed my psoas so I don't know. In the past I trained my hip extension a shitload. Lots of deadlift variations, cleans, unilateral work, etc. I haven't trained my lower body as heavily since then but I don't believe that to be a big factor because the deal with my hips has been the same. My lats do get tight to.

It's all getting better, slowly but surely.

My hip flexibility is definitely better than the average bears 99% of the time.
But relative to my own situation and needs I find they get tight when I sit too much. I know tons of people that never put enough time to stretching the muscles, a friendly reminder.

fufu · 04-18-2008, 02:48 PM

Quote:

Originally Posted by Nate K

I feel like that IT band stretch just messes with my hip capsule instead of stretching.

I like doing that hip flexor stretch then laying the front leg down in front on the ground with my tibia running hoizontal to the other leg.

does that make sense

both knees extended?

That IT band stretch was a life saver for me.

fufu · 04-18-2008, 02:49 PM

Quote:

Originally Posted by Witchblade

Mine are fine.

well, have a cookie!

Witchblade · 04-18-2008, 05:38 PM

*munches*

fufu · 04-18-2008, 05:43 PM

I hope you enjoyed it, you heartless bastard!!!

SamEaston · 04-18-2008, 06:17 PM

Too funny!

Excellent reminder Fuf - it's in my training diary for tomorrow

goob · 04-19-2008, 10:56 AM

What the hell is a psa?

Scarface30 · 04-19-2008, 01:53 PM

how can you tell if your pelvic area is anteriorly or posteriorly tilted?

also, would anyone mind sharing a good website that lists stretches and the area(s) that they stretch.

fufu · 04-19-2008, 02:57 PM

Quote:

Originally Posted by goob

What the hell is a psa?

public service announcement

we have them time to time here in the USA. Usually they are like "don't give your 3 year old loaded semi automatics"...and..."you can kill yourself if you drink too much water!"

fufu · 04-19-2008, 02:58 PM

Quote:

Originally Posted by Scarface30

how can you tell if your pelvic area is anteriorly or posteriorly tilted?

also, would anyone mind sharing a good website that lists stretches and the area(s) that they stretch.

I can answer this simply but it wouldn't be too much help. Cowpimp and Pfunk will be able to give a more comprehensive analysis on it.

as for the stretches -

ExRx.net Exercise & Muscle Directory

click on the muscle and there is a side column for stretches that apply to those muscles

04-17-2008, 05:01 PM	#1
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,483 Photos: 3	fufu's PSA BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Your hip flexors are probably too tight, you should stretch them. I static stretch 45-75 minutes a day 5-6 days a week and mine still get tight if I sit too much. This has been a friendly reminder.
	fufu's 1337 Journal Your diet will set you free.

04-17-2008, 05:07 PM	#3
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,483 Photos: 3	here's a good one. http://muscleventures.com/video/imag...Flexor-003.jpg this one too - Standing Iliotibial Stretch
	fufu's 1337 Journal Your diet will set you free.

04-17-2008, 06:31 PM	#8
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,942 Photos: 2	Mine are fine.
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04-17-2008, 11:47 PM	#9
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,546 Photos: 10	I think mine are fine
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs. Soxmuscle Presents: Westside Training

04-18-2008, 12:33 PM	#12
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,375	How's the orientation of your pelvis? Perhaps if it is anteriorly tilted, you will have serious trouble permanently lengthening those muscles. How is posas function? Maybe you underutilize the psoas and other hip flexors compensate, which means they tighten up quickly? Do you blast the crap out of your glutes/hams? Those are muscles that act to posteriorly tilt the pelvis, so they will help bring things back in alignment if that is the issue. The lats also anteriorly tilt the pelvis, so if you are tight there, then that could also have an effect.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace

04-18-2008, 09:31 AM	#11
Nate K Registered User Join Date: Nov 2004 Posts: 1,593 Photos: 3	I feel like that IT band stretch just messes with my hip capsule instead of stretching. I like doing that hip flexor stretch then laying the front leg down in front on the ground with my tibia running hoizontal to the other leg. does that make sense

04-18-2008, 05:38 PM	#16
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,942 Photos: 2	munches
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

04-18-2008, 05:43 PM	#17
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,483 Photos: 3	I hope you enjoyed it, you heartless bastard!!!
	fufu's 1337 Journal Your diet will set you free.

04-19-2008, 10:56 AM	#19
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,345	What the hell is a psa?

04-19-2008, 01:53 PM	#20
Scarface30 Moving Stones Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,641 Photos: 2	how can you tell if your pelvic area is anteriorly or posteriorly tilted? also, would anyone mind sharing a good website that lists stretches and the area(s) that they stretch.
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