squatting....

[Double D]

I know static stretching is frowned upon by many people but in a case like this where something is overly tight and wont allow you to do an exercise properly you need to stretch the following muscles out well:
External Obliques
Rectus Abdominis
Hamstrings

Your weak muscles are probably your gluteus max/med.

Alot of times whenever something like this is present your using synergist muscles to compensate for the prime mover muscles. I would stretch out the 3 muscles I mentioned.

I believe my book recommends doing a certain core work exercise and I believe it is bridges (but I cant remember).

I would assume it has alot to do with a weak core. So I would try to really strengthen the core up and stretch as often as felt needed. Personally I had a problem with my heels coming off the ground so I stretched and stretched for about 3 months and it took care of that.

Maybe P can chime in and help me out here.

 

[Stewart14]

Good stuff DD, I see you have been studying well . On an unrelated note, I think I am going to be changing careers come this fall, I will be a stay at home dad, while mom goes back to work. Mom is a teacher in NY and teachers in NY make a lot of $$ (all relative to what everything costs here I guess, but I digress). In my time at home , I want to try to get a bunch of PT certs and then try to work at nights or something when she can watch the baby, I figure I will be home all day, really there is no excuse not to study and go for it.

Back to topic. I knew about bridges, but I didn't know of anything else. Plus, how can you make bridges a harder exercise to get more of an effect? I mean, do you just do like 100s of them, or do you move on to something else?

I don't know if I have a weak core, I actually think it is kind of strong, I think I have always had this tilt, I think it just became more pronounced now that I am doing the exercises that would make it stand out.

 

[Double D]

I think you would make a good trainer. You have a good mindset, and obviously you have always wanted to learn.

Bridges can also be off of a ball, 1-legged, marching bridges, etc....
On top of that I dont recall seeing to much core work in your journal. I would pick 2 core exercises one variation being a stabilization exercise like bridges or planks, and one variation of strength like cable crunches or decline plate crunches etc...

Again the stretching in my opinion is really key here.

And I do know my book pretty well. But it is just one cert, and I know its going to take much more than just that to be a good trainer, thats why I ask guys like P, Duncan, PB, things all the time. I want to learn, learn, learn! Because clients arent going to come back unless they see results.

 

[Stewart14]

i am definitely going to do the stretching every night going forward, if I remember, ha. the ones I got so far are the kneeling hip flexor stretch and a lower back stretch. Based on what I have read and what I think about my own body, I would have to say I definitely have tight erectors and quads, and weak glutes and abs. I know I need to do more ab work. I might incorporate them into my nightly stretching routine.

I can do:
lower back stretch
hip flexor stretch
timed bridges
weighted decline crunches.

anything else, feel free to chime in.

About how long would it take to really start noticing results from this, if I were to do this continuously every day?

 

[Double D]

I would stretch out your adductors, hams, and really stretch out your midsetion. From what I know of you, your lower pull strength is much stronger than your lower push so try your best to even that out as much as possible.

 

[Stewart14]

I would stretch out your adductors, hams, and really stretch out your midsetion. From what I know of you, your lower pull strength is much stronger than your lower push so try your best to even that out as much as possible.

midsection as in abdominals? Why would that be? I don't think they are the problem.

 

[Double D]

If your tilting forward it may very well be your midsection is tight.

 

[P-funk]

Hey DD, goin ok,,,super busy with work and the baby lately, but I am getting by...you know about kids and work I am sure!

Anyway, I think what is happening when I squat is that I am getting than posterior tilt. I think I definitely have one and now that I am noticing it more, I notice it is happening on my squatting, probably putting too much stress on my back than I should be.

I usually turn my feet a little bit outwards, and I am able to keep my heels on the ground if my foot stance it about 1 1/2 times shoulder width or wider.

In practicing my form today without weight, I notice that when I start the movement, when I go to "sit back" it seems as if my pelvis tilts the split second before I decend. Almost as if I can't go down without this slight hitch at the beginning. Depth is not an issue, but like I said, I think my back is taking the brunt of things, and lately it HAS been bothering me a bit.

Does that help? Anyone got any ideas for correcting that?

are you sure it tilts posteriorly? do you know what a posterior tilt looks like?


Typically if you are getting that tilt it has a lot to do with lack of strength and poor neuromuscular coordination.

 

[Stewart14]

are you sure it tilts posteriorly? do you know what a posterior tilt looks like?


Typically if you are getting that tilt it has a lot to do with lack of strength and poor neuromuscular coordination.

I am mistaken in my wording, sorry bout that. I have an anterior tilt, I always get those wordings confused. but I saw pictures of the two and read a little more about it last night, and I stand corrected, it is definitely anterior tilt. the symptoms of tight quads/erectors, weak glutes/hamstrings and abs is definitely what I have, as far as I can tell.

 

[Witchblade]

Look in my FAQ, there's a link to a good article about the anterior tilt.