Prime Time Wednesday

Training Bodybuilding
21

Hmmmm, tough to say w/o seeing your posture and movement in person. For now I would really focus on stretching out the hip flexors, TFL and adductors, along with doing a ton of glute activation stuff. Along those same lines, I would look into getting some ART or myofascial release done on the hip flexors (psoas/iliacus/rectus femoris) to see if you have any adhesions built up in there.

Keep us posted!

Stay strong
MR

[quote]xomegaxprimex wrote:
Yes, the pain only occurs when I sit for more than 5-10 min (especially when driving or in class), as soon as I stand up, everything is gone.

I squat totally pain free (mainly widestance a la westside, but sometimes I do oly style and front).

The pain is in the front of my hips and especially on the inner side. I checked an anatomy book, and the pain is right near the ilio-psoas muscle (I don’t know is it’s the same name in english, it was a french book)
[/quote]

22

Can you tell me which exercises and GPP in your NNM articles specifically can help me to fix my Excessive Lordosis and Kyphosis (spelling was horrible, sorry)…everything else appears okay (maybe a little head tilt), so I’d like to make a workout focusing on these elements but still keep lifting heavy for the other compound exercises.

Hope this isn’t a stupid question.

TB

23

[quote]Mike Robertson wrote:
Rolo,

When you say hip flexors, you do mean the front of your hips, correct? I know that some people refer to the lateral hips/glutes as the “hip flexors.”

If it is truly your hip flexors, I must admit that’s kind of odd. Obviously some time off would help, but I would be more interested in what is causing the pain: Do you have anterior pelvic tilt? A big lordosis, etc.? If so, a ton of stretching (both static and EQI’s), along with ART can go a long way. If you are referring to a different area, fill me in so I can help you out!

Stay strong
MR
[/quote]

Mike,

Thank you for being thoughtful with your posts; I appreciate the extra effort you put in by having me clarifying the question.

Yes, the front of the hips, Iliopsoas and sartorius I believe (If I raise my knee straight out in front, at near the top I really feel sore in the flexors, however it is worse when I raise my knee out to the side, mimicking the angle during squats). During a squat, I feel it in the hip flexors at, and near, the bottom (around just above parallel through to below parallel).

As far as I can tell, I have minor anterior tilt in the hips, and minor lordosis. However, less then most trainees, as much as I can observe others without really testing them. So, on that front, I know stretching will help.

What is EQI stretching, by the way?

I guess I’m confused with how to proceed. CW has mentioned that weak hip flexors are rare and that tightness would more often be the culprit here. I can accept that, take a layoff and stretch, massage and ART until the cows come home while focusing on other exercises. I guess I want to know if there is something I missed. Maybe I am one of the rare people that have weak hip flexors and strengthening them might help, or I don’t have a weakness there and strengthening them would hurt?

Any insights you may have would be greatly appreciated.

Thanks,
Rolo

24

Thanks Mike for the help !