Lordotic Arch - Page 4

Allen Yeh · 12-08-2006, 04:44 AM

Quote:

Originally Posted by Ron Nelson

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.

Hey Ron since you have the MM DVD mind giving me a review on it in my MM thread?

Ron Nelson · 12-08-2006, 11:14 AM

Glad to.

Allen Yeh · 03-28-2007, 07:42 AM

For those interested, an article on Anterior and Posterior Pelvic tilt by Mike Robertson

http://www.t-nation.com/readTopic.do?id=1508256

As I reread the thread it seems there are people that fit both categories. Good suggestions on how to incorporate ways to fix the either malady at the end of the article.

Robb Wolf · 03-28-2007, 04:22 PM

Great Article.

Brian Sullivan · 03-28-2007, 07:51 PM

There are lots of good posture articles on T-nation. Check our all of the stuff by Eric Cressey and Mike Robertson.

Here is an excellent 4 part series on posture from Eric Cressey on T-nation:

Neanderthal No More part 1
Neanderthal No More part 2
Neanderthal No More Part 3
Neanderthal No More part 4
And to awaken your glutes:
Get Your Butt In Gear!

So good I printed them out. The exercises covered in these are very close to what's in the Magnificent Mobility DVD, also by Eric Cressey.

Yael - Overarching might be caused by anterior pelvic tilt, which is caused by very tight quads, inactive glutes, and weak interior obliques, all of which I am currently suffering from. Rx for me was/is quad stretches, glute activation exercises, super painful deep massage of my IT band, and an exercise for my interior obliques. Try the "Supine Leg Lowering Test" described in part 2 to see if this is part of the problem. Your neck problem might due to the pelvic tilt - because your hips are tilted, you upper spine needs to compenstate to balance this out. Foam rollers are good, but I use my knuckles and baby lotion to really work into my IT band.

John - An exercise to get your spinal erectors firing: lie on your stomach, arms at a 45 degree angle from you hips then lift your chest 6 inches to a foot. Let your feet rise, but you're trying to lift your chest. Keep a neutral head position, with you chin slightly tucked.

I got these from my chiro/osteo guy, who seems to be pretty good.

Yael Grauer · 03-28-2007, 07:55 PM

My glutes were actually sore the other day, I was so happy.

Allen Yeh · 03-29-2007, 03:32 AM

Quote:

Originally Posted by Brian Sullivan

There are lots of good posture articles on T-nation. Check our all of the stuff by Eric Cressey and Mike Robertson.

One thing to note is if you see something conflicting with what they present both authors have stated they would stick by their most current information rather than what was previously presented.

"If the book is more than two years old, there's a good chance even the author no longer agrees with all the information in it. Read often, but read analytically." - Mike Boyle

Robb Wolf · 03-29-2007, 08:07 AM

Quote:

Originally Posted by Yael Grauer

My glutes were actually sore the other day, I was so happy.

Was that a consequence of the B-day spanking?

Brian-

Great first post!

Ron Nelson · 03-29-2007, 02:54 PM

Mike Robertson's latest article regarding force couples is definitely worth a look. He goes into detail on how to diagnose an anterior/posterior tilt in the pelvis and resulting flexion/lordosis.
http://www.t-nation.com/readTopic.do?id=1508256

Robertson is fast becoming one of the best authors on that site and an authority on posture issues.

Sorry, no smart ass comment in this post.

-Ross Hunt · 04-07-2007, 06:37 PM

So what if you have anterior pelvic tilt but you don't lack hip flexibility or have weak glutes?

I definitely have slight anterior pelvic tilt (belt line points down), but my hip flexibility is good; I can jerk-grip overhead squat without oly shoes. If split squat: back squat ratio is an indicator of glute strength, than my glute strength is just fine.

So, does anterior pelvic tilt matter if it looks like your glute strength and hip flexibility are OK, and your back doesn't hurt?