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This is a great functional test…We hear people talking about immediately getting low back pain, a big ache when they sit in this deep position…
Yay, an episode for the non-Pros!
I 2nd that!
So how can I fix this? Any recommended exercises to increase flexibilty in the hip flexors? Thx.
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What’s the fix?
ok Kstar…fix my lower back1
Can you elaborate. If you miss hip flexion end ROM and having difficulty anterior tilting your pelvis, how does that from a biomechanicaly standpoint conclude that the iliopsoas (that anteriorly tilts it) is short?
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Totally agree with the loss of end range hip flexion causing limitation/back pain in a deep squat. But I’m not sure I follow the logic of if your hips are MAXIMALLY FLEXED in a deep squat, how that puts the iliacus/psoas on tension. They are in a shortened position, no? If you are in a passive, resting position, how there is any anterior shear on your lumbar spine when you are essentially sitting in a kyphotic lumbar spine position (because your hips are maximally flexed, pulling you into posterior tilt, pulling lumbar spine into kyphosis)
In the case of during a deep, active squat, I think it’s more a of passive insufficiency of the hip flexors to maintain anterior tilt/lordosis at end range hip flexion.
active insufficiency, not passive. sorry.
Ok. My problem is exact opposite. My back aches while standing, but feels amazing doing the Gelato test. What’s up now?
I don’t think he’s saying the iliopsoas is short as much as tight. It’s like trying to squat w/ a lacrosse ball on your hip flexor. But I could be misinterpreting. http://www.mobilitywod.com/2011/08/episode-301-psoas-flossing-and-biker-hips/
Just not sure there is a difference, how can something that is not on tension cause any issues because it is too tight. Tight hip flexors tend to cause more issues in the upright or hip extended positions, because that is when tension is placed on them, and if they don’t have full extensibility they will pull on the pelvis and lumbar spine, resulting in that anterior shear. The two problems he points out (lack of end range hip flexion causing posterior pelvic tilt and tight hip flexors causing anterior tilt) I don’t feel like can exist simulataneously in a low sitting position. It’s either/or. You can definitely have both problems, they just express themselves in different functional positions is my point.
On a more serious note: are you wearing a fanny pack??? Really?
Jen, I think what he’s getting at is that a muscle that is undergoing contraction, no matter what position it is in (shortened or lengthened) will produce tension. So because a loss of hip flexion causes posterior pelvis tilt in the deep squat, it falls on the psoas muscles (and erectors i’m sure) to prevent the lumbar spine from going into hyperkyphosis. It’s analogous to what happens to the suboccipital muscles in a person with anterior head carriage. The tension produced from the contraction of the psoas muscles in this shortened position causes shear forces on the spine and can contribute to low back pain. If hip flexion is adequate then the pelvis can maintain a neutral, balanced position at the bottom of the squat and then the psoas muscles will just be shortened and not contracting, or just minimally contracting.
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This is a topic that’s near to my heart… Take care! Exactly where are your contact details though?|
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Yoga is an ancient way of exercise and it is also a therapy to keep mind calm and relax your body. For cure you can take help of Ayurveda. It has no any type of side effect and natural way of Healing. Both are the best for Back Problem. For more about cure of Ayurveda visit on : http://integratedmed.co.uk/ayurvedic-medicine
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