The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: Glute tightness

  1. #1
    I drink your milkshake twm's Avatar
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    Glute tightness

    I have been working on hamstring flexibility for a few weeks now with some significant progress. I am much more flexible. a few days ago, I started feeling some tightness in the upper area of my left glute only when doing day to day activities. I ignored it. Its been about 4 days and its still there. i mention the ham flexibility because I have been doing a lot of stretching daily and I can't help but think i might have slightly pulled something.

    it is not painful in nature. it feels tight and strained. the tension is only present when I am performing day to day stuff (e.g., bending over to pickup a dog toy, stand up and sit down). if i am maintaining an arch when squatting, deading or doing the above activities, i dont really feel it. what do you guys think i can do to resolve this? suggestions?

    edit: also, accompanying this stretching I've been doing, I changed my squat stance from high bar shoulder width (feet parallel) to more of an olympic squat. other than that its been business as usual
    Last edited by twm; 06-21-2009 at 06:52 AM.

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  3. #2
    Senior Member huskybear's Avatar
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    twm, maybe try this stretch and see if it helps... I've found that it has helped be recover from squats and deads and anytime I get any tightness really loosens it up for the better... I use it when ever my sciatic nerve flares up too... I do this as part of my pre-training ritual

    Video


    good luck!
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  4. #3
    I drink your milkshake twm's Avatar
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    i used a foam roller doing that movement for about 10-15m

    left glute is significantly tighter.. unsuprising I guess. i'll keep at it and see how things unfold.

  5. #4
    SchModerator ZenMonkey's Avatar
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    Foam rollers are too soft for me... probably you too. Try a PVC pipe or tennis ball. Roll 2x a day and stretch afterward. Hydration is also a must, especially during and after hard rolling.
    Sarvamangalam!

  6. #5
    Tap, Rack, Bacon ncsuLuke's Avatar
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    I like doing that first position he is in and then lay on my back and pull my leg back towards me.

    Say your right leg is the one at a 90 degree angle crossing your body, you would pull on your left leg.

  7. #6
    Senior Member Sensei's Avatar
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    Two places you should look:

    http://squatrx.blogspot.com/2009/04/...-strength.html

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    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
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  8. #7
    Cock-Diesel Bound Optimum08's Avatar
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    If skipping straight to a racquet ball or PVC pipe is too much, they make the stiffer foam rollers. I bought mine off of EliteFTS for like 30 bucks.

    Off-topic question: To those that do foam roll regularly (pre- and post- workout, and other points) about how long do you do it for?
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  9. #8
    I drink your milkshake twm's Avatar
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    OK.. I've been foam rolling and stretching with literally zero improvement in the feeling of strain in my left glute/lower back. it feels better for about 5 minutes after i finish stretching then immediately returns to the discomfort. this is pissing me off and it does affect my sleeping -- never had a lingering discomfort before. is there anything further i can do? is it possible this could be a minor tear without site-related symptoms (e.g., swelling, bruising, etc)?
    Last edited by twm; 06-26-2009 at 04:45 AM.

  10. #9
    Senior Member Sensei's Avatar
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    I've posted a lot of links lately on lower back pain - some of them were pretty good...

    I haven't seen you stretch but, if you're like a lot of people, you might be flexing the lower back while doing hamstring stretches, taking some of the stress off of the hamstrings and glutes and throwing it onto the lumbar.

    Right now, you'd probably be better off with some ice and rest than trying to improve it with stretching. Give it a week and then, if it's feeling better, start back slowly.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  11. #10
    I drink your milkshake twm's Avatar
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    yeah probably a good call to ice it.. however, there is no back bend in my stretching. i've been making it a conscious effort to maintain a flat/arched back while stretching confirmed via mirror. ty

  12. #11
    Thus I Refute Thee !!!! Bodyguard's Avatar
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    Do the yoga thing where your back is on the floor and your thrusting you hips into the air.
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  13. #12
    Senior Member cphafner's Avatar
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    Quote Originally Posted by twm View Post
    i used a foam roller doing that movement for about 10-15m

    left glute is significantly tighter.. unsuprising I guess. i'll keep at it and see how things unfold.
    I was going to upload the same video. The lacrosse ball is much better on the glutes than the foam roller imo. I can really get in there and get the knots.
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  14. #13
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    Flexing while stretching

    I have found that PNF stretching allows me to make gains in flexibility that "stick".

    While passive stretching definitely works, I have found that because PNF stretching requires you to flex the muscle while it's under a stretch, for some reason it keeps my new level of flexibility for days or weeks afterward, while passive stretching seems to "go away" pretty quickly and I return to my old level of flexibility.

    You can find lots of info on Google about PNF stretching so I won't go into details here but once I incorporated PNF in my routine, I don't have to spend nearly as much time stretching as I used to.

  15. #14
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    Quote Originally Posted by huskybear View Post
    twm, maybe try this stretch and see if it helps... I've found that it has helped be recover from squats and deads and anytime I get any tightness really loosens it up for the better... I use it when ever my sciatic nerve flares up too... I do this as part of my pre-training ritual

    Video
    That's awesome advice. One thing I've learned is that an imbalance in flexibility with quads/hams/hip flexors/etc... can cause major problems. Don't only stretch out the hams without working the entire area.

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