Stretches

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Stretches

  1. 1. Fix xing t C the Comp puter Guy Pos e r y stureLow back/h st wer b hip tabilit ty  Let’s look at ideal postu for a minute. Look at your profile in the t ure e mirror. Chan nces are you gonna find that your head is jutt u’re r ting forward, or that your sh houlders are slumped for rward coupled with a hunchbac posture, o that your lower back is so arched t ck or s that your stomach pro otrudes forw ward, giving you the “skinny gut”. Peeople are under the m mistaken imp pression that working ou hard in the gym t ut will fix this. Let’s make o thing cle - what yo do in the gym one ear ou only cemen what you have. If you have bad p nts u posture, heav lifting vy makes it wo orse. If you have good po osture, heavy lifting mak it kes better. Of co ourse there a exceptio to this, but for the majority are ons of the popu ulation, that’s the norm. sThis pos is about an st nterior pelvic tilt, the mo common posture dys c ost sfunction. I w address willposterio pelvic tilt in another post. How do you know if you have an anterior pelvic tilt? Look at or o fyour bel If you belt points towa lt. t ards the floo you have an anterior pelvic tilt. Or, look sidew or, ways inthe mirror. does you butt stick o ur out? Chance are that yo have an a es ou anterior pelv tilt. I’m go vic onnabreak ba posture in 2 sections, lower body and upper body. The lo ad n , y ower body in nfluences the upper ebody, bu upper bod doesn’t always influence the lower body. ut dyThe classic bad guys in APT are t s tight hip fle exors couple with a tig rectus f ed ght femoris (quaads) andlumbar erectors (lo ower back). The weakened muscle are the glute max, ha es amstrings a the andabs (moostly the rect abdomin and external oblique Most peo tus nus es). ople think th the hams hat stringsare tight in this position and stre t etch the hec out of them, but the h ck hamstrings a actually in a arelengthen state – s ned stretching thhem will only make it wo y orse. Due to antagonist ddominance, theglute ma will not fire to its max ax ximum capac and to p up for th slack, the adductor m city pick his e magnusand the hamstrings will be force to step in. this leads to hamstring pulls and groin pulls. H ed g Have youever hea of an ath ard hlete sufferin from glute pulls? ng eSteps 1) Lenghten th Hip Flexor he rs 2) Activate and strengthen the glutes A d n 3) Lower back stretching 4) Strenghtening abs S
  2. 2. Lunge St tretch  Move hip, n not lower bac ck. Lengthen n the hip flex xors  Squeeze but tt of leg behind you.   Push hips foorward, rotat te hips  nds per leg 30 secon slightly from m side to sidee. Hip Circuuit Hip Mob bility   es in both directions 10 circle10 abductions (move e leg sidewayys)     10 super rdogs (kick le eg up)  Glute Brridges  Move hips up by Activate  and strengt then the glut tes.  es.  squeezing glute 15 slow movements up and down n Cook Hipp Lift  Keeep tennisball Advance ed glute activ vation.  between leg and   cage. Squeez ribc ze other  ach leg 10 for ea glutte. Raise several  inch hes. Isolate g glute  from m lower  bacck/hamstring gs. Clam  Keep your spin ne in Hip Mob bility  one line, raise upper   g focussing o leg on the  ach leg 10 for ea glu ute muscles.  Half squat Half Deaddlift  Bennd over/squa at down untiill you  ng posterior chain Activatin asu ume this posi ition. Move u up by   usin ng hips.  ach leg 10 for ea 
  3. 3. Cat and Camel Stretch  Do not stretch the bac ck via  the lower bacStretch t ck  traditional flexion streetches   like the toe touch stretch. 10x  Although i it is a decent t lumbar  stretch, it puts a lot of f  pressure o on the spinal discs  and can m make a bad ba ack  worse.      Dead Bu ug   P Pull bellybuttton Train/tig ghten abdom minal muscles s.  in nwards. Pull knees   and arms up. Lower 10 repettitions  eft leg and right  le arm. Alternat te.  Plank  Knees sshould have a very  ghten abdomTrain/tig minal muscles s.  slight bend in them. You   abs shoould be tight with a 60 seconnd plank  slight ar rch in the low wer  back annd the butt should  be sque eezed hard.  Foam Ro olling  Hips Quadds  Calve es  IT Band     
  4. 4. Fix xing t C the Comp puter Guy r yLow back/h st wer b hip tabilit tyBefore, I talked abou the anterior pelvic tilt and how to fix it. If you haven’t read that, pleas do. ut o d seThis pos shall be ab st bout the upp body dys per sfunction tha normally accompanie the lower body at a esissues. B let’s get one thing str But o raight – you can fix the u upper body as much as y want, bu unless you utthe lowe body is op er ptimally align the upp body wil not be. The upper body is a slave t the ned, per ll e tolower bo Fix the l ody. lower body a the upp body get a lot bette Fix the upper body an the and per ts er. ndlower bo will not necessarily f ody follow. I hop you under pe rstand this. Most people in today’s socie have the t ety “Quaasimodo” loo the bent upper back with ok, k mped shoulders and a ne that juts out. This slum eck can b lead to a lot of tensio in the up be on pper trap and the le ps evator scapulae, can lea to the ad open mouth bre n eathing, and in some cas can ses, lead to migraine The tight muscles in this es. t nario are usually the pec minor, the lats and scen sommetimes, the upper abs. The stretch out e . hed muscles are the rhomboids, the mid and lower d traps and the th s, horacic extennsors. Remem mber the h hamstrings ffrom yesterdday’s article? The ? levat and trap are the eq tors ps quivalent of thehamstrin as in, they are in a st ngs, tretched pos sition. Look at this picture of the hea jutting fo ad orward.The leva active, or else the head is gonna succumb to gra ators have to always be a o avity. Stretch hingthem wi only make the matter worse. The t ill e trick is to ge the thoracic spine back into its nat et turalcurves, a to get th head into a more neu and he o utral position – “floating” on top of the body. n ”    Foam roolling Thoracic Spine  Separate scapula  SDeFranccos Upper bo ody warm‐upp  and foam roll upper  a  back, 10 time b es 10 times s centered  centered  c10 times s left 10 times s right Extendinng thoracic s spine Thoracic c mobility  10 reps 
  5. 5. Extendinng thoracic s spine  Put a arms on low bench, Thoracic c mobility  push h down the cchest.   10 reps Wall Pec c Stretch  Grab b doorledge o or column. GGently   push h chest forwa ard during st tretch 45 secon nds each arm m Lats Stre etch  Hold  beam, lean n back till lats s   tched.  stret45 seconnds per arm Shoulder Stretch  Hands back k. Slide   body forwa ards till Hold for 60 seconds  stretchy fee eling in  shoulders iss felt.  Shoulder dislocation ns  Start wide, use rope or broomstick. Tilt   ch your butt. Grip  arms around till you tuc15 reps  en things loos tighter whe sen up. Scapularr Wall Slide  Muuscle activati ion mid‐back k. Get Scapularr depression and retraction  o the e elbows as low as possib ble   wit thout overar rching the low wer 10 reps  bac ck.  Chin Tuc ck  Chin Tucks s: Stand with h back Deep nec ck flexors  and head a against 10 reps  wall.  Keep ping back of head to  wall, roll chin down tow wards  neck.  It is a very small  movement t. 
  6. 6. Reverse Crunch  Prevent lordosis/kyphosis  ten Abs Strenght 3*max      Lie ba ack on the flo oor. Flex you ur knees. Rai ise your kneees  againnst your head d by crunchinng your abs. Keep feet do own,  legs s squeezed and head on th he floor. Put pelvis on flo oor after  each rep. Work abs, not flexo ors. Don’t let legs come ppast   perpeendicular.  

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