Probably a bit too late but if I remember correctly the video was Defranco’s agile 8. Here’s the upgraded version:
Can anyone repost the lower body warmup video? It has been removed from youtube. Was it defrancos limber 11?
[quote]Larry10 wrote:
I’d also like to see some discussion on here, as I’ve been impressed and educated by many of the posts I’ve seen, and I feel as long as no one comes up with “stretch the low back” this could be a very useful and helpful thread.[/quote]
Well, I’m only two years late to this party, but you’re oversimplifying a bit, in reality. The low back needs to be loosened as well as the hips. Instead of thinking in terms of a single set of muscles, think of the anterior/posterior force couples. The anterior force couple is shortened, and the posterior force couple is weakened…that’s what causes the hyperlordotic back position that is responsible for most low back pain.
If you want to fix it, you’ll need to strengthen the entire posterior force couple, while lengthening and mobilizing the entire anterior force couple.
Anterior force couple: hip flexors and erector spinae. These muscles work together to anteriorly rotate the pelvis.
Posterior force couple: Hams, glutes, rectus abdominus. These work together to posteriorly rotate the pelvis.
Make sense?
Im a 16 year old soccer player and i have unilateral low back pain. The thing is, my hip flexors are not tight at all, niether are my hamstrings. I dont understand why i have pain!
Kinda skimmed the thread. However, I spent the last year pretty much, from March 2014 to December 2014 dealing with back pain.
Not sure if it’s been said, but tight latissimus dorsi will screw with your back. A lot of the time when my back hurts, I foam roll my lats, pain goes away as I work out the knots and it feels fucking magical.