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Old 12-05-2006, 08:10 AM   #21
Greg Everett
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circle of life yael. the sooner you accept it, the sooner you will be set free.
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Old 12-05-2006, 08:18 AM   #22
Yael Grauer
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Oh yeah, I think I heard that in a yoga class once.
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Old 12-06-2006, 12:30 PM   #23
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Robb have her add a heavy 1 arm-DB hold overhead to make it Death Stretch part II.

Oh! That is nice! Thanks Mike! I think we will call that Mike's Death Stretch!
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Old 12-06-2006, 12:32 PM   #24
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Originally Posted by Yael Grauer View Post
Oh yeah, I think I heard that in a yoga class once.
No, I think that was a hippy breaking wind from too many high-protein beans..
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Old 12-06-2006, 12:43 PM   #25
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No, I think that was a hippy breaking wind from too many high-protein beans..
And here I thought it was the dharma.
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Old 12-06-2006, 08:35 PM   #26
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Default Lordotic Arch

Since when is this so terrible? "I have swayback...and??" A lordotic arch is normal and if you look at the current exercises, what is said? Keep a neutral posture and/or a lordotic arch to do the exercise correctly. The only time it's not normal is if you are an overhead painter or sheetrocker, then you need more lumbar flexion.

Just my $0.02.

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Old 12-06-2006, 08:42 PM   #27
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Since when is this so terrible? "I have swayback...and??" A lordotic arch is normal and if you look at the current exercises, what is said? Keep a neutral posture and/or a lordotic arch to do the exercise correctly. The only time it's not normal is if you are an overhead painter or sheetrocker, then you need more lumbar flexion.
since we recognized said lordosis as excessive... the lordotic arch is normal and optimal. but once outside that normal amount of curvature, in either direction, it's no longer optimal and can cause serious and permanent problems from the uneven pressure placed on the vertebrae and disks in this position under loading.
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Old 12-07-2006, 12:37 PM   #28
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Wow, y'all are good. I went to my chiro (so much for trying to wean myself off of these health care professionals ) and he said it was indeed an ubertight iliopsoas (and QL) causing minor anterior pelvic tilt and lordosis. All the stretches he gave me were ones mentioned here except this McKenzie protocol thing, knees to chest (2 sets of 20). More potassium and water, red meat only 2 times a week, and no caffeine (including chocolate) for a whole month until my muscles settle down.
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Old 12-07-2006, 12:38 PM   #29
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As per Kelly Starrett's instructions we have people do a lunge stretch with the rear foot elevated on a 20" box. This becomes amazingly intense and has been coined "The Death Stretch". Enjoy!
This 'bulgarian split' is an amazing stretch. We do this with the difficult kids too.

I think it was Texas A&M in the 80's who did a bunch of split squats as part of their strength program. It was said that you got off the bus in College Station doing this movement.
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Old 12-07-2006, 01:35 PM   #30
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stretching front - stretching iliopsoas and rectus femoris. lunge + back lean (without allowing hyperlordosis)

sqeeze back - contract the glutes.
At first, I thought you said "contact the glutes" which gives the stretch a whole new meaning.

Lunge stretches, IT band stretches, dynamic stretching (butt kickers, high knee pull backs, cradle stretches), toy soldier kicks, walking Spider-Man's, etc. all saved my workout life. I got them all from the Magnificent Mobility DVD and from contacting Eric Cressey. He's very helpful and responds to e-mails quickly. I used these to get through back pain, achillies tendonosis, and golfer's elbow. Quite the panacea.

Oh, prone bridges and birddogs for the glute activation.
Good stuff.
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