Thread #77206990
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Hey guys, been a few weeks. Had nothing to report on until this week on my journey.
However I came across a common injury while stretching that should be addressed.
As you try to fix your hips often times the sciatic nerve will be strained. It's called Proximal Hamstring Tendinopathy it some cases, but it's the same issue basically.
It mimics the same deep tissue issues we addressed previously in threads alongside obturator dysfunction and piriformis failure.
It's commonly called yoga butt and as I've tried to reach the goal of doing the splits it has finally happened to me.
So while I was a half an inch closer to unlocking the actual groin power to prevent bladder issues, ed, dribble, etc we so often post about. I had the dreaded dull ache come back.
We went over the deep buttocks stretches and how decades of bad sitting change your actual walking patterns. Alongside psoas stretches (no not psoas schizo posting).
Let's go over APT and PPT in relation to this injury real quick.
I found that I had subpar hip placement in all of my stretches and now that I am working towards newfound hip placement. I have made drastic leaps (quarter of an inch more rom) in all my goals.
How did I do it?
>sit on ground with legs in front of myself
>mimic doing hamstring stretch briefly
>now focus on pelvic bone by placing one hand on front of bone and one hand on tailbone
>slightly adjust the tilt to ensure pelvic bone is accurately underneath shoulders
Pause and let this information sink in.
If you have bad hips, kyphosis, or any posture issue this should be a conscious movement and not one you fall into naturally. Your entire body should feel weird also, like you are actively stretching your upper body to the sky from the lack of slouching.
Now hold this pelvic position and do the following.
>maintain this pelvic tilt which should slightly drag your buttocks behind you and you are now sitting truly on your lower buttocks and legs
cont-
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>>77206990
cont-
>without losing this new pelvic position drag one leg into you for butterfly pose
>now drag next leg in
>do the butterfly pose with new pelvic position and the relief is near instant
I found this works especially well if you can gain the position against a wall where the wall will force the hold of the pelvis allowing you to focus on the stretch.
The opening of the adductors in the inner leg will release tension across the entire inside of the hip including the muscles of involved in our previous weeks post. While it isn't as much relief as previously posted, that tiny shift back to a neutral position felt like a god send.
Afterwords I did a sciatic nerve "glide" and both legs had pops at the ankles and knees and sciatic pain was gone almost instantly.
The bad news is that this means I have subpar pelvic position for all exercises basically and need to readdress everything once again.
the good news is that as I stated before, all stretches have already benefitted and I am that much closer to my end result.
This cue for the pelvis also works for lower back stretches, hamstring, groin, ab and anything else that can be done with your butt flat against the ground.
Including every stretch we have previously discussed which to my amazement was almost max rom day one of doing this.
I also had an amazing upper back stretch where I sort of laid back on a foam roller in this position, but it was very uncomfortable to get into while sitting on the ground.
Until the next big update cheers m8s.
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>>77206994
anon pls
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>>77207006
do you guys know any good website like a database for stretching positions?
this thing is great because it highlights the muscles involved, and it has really good explanations of each exercise. but it doesn't have stretches, and also it doesn't let you search and filter by body part for some reason so it's hard to find what you need
https://weighttraining.guide/exercises/