Shadow's Snap back to reality.....

[superqt4u2nv]

It was on another thread:


m now doing the following:


Day 1 - deads and another back/lat/trap exercise

Day 2 - 1 exercisee each for chest/shoulder girdle

Day 3 - Squats and another(stiff deads probably)

Day 4 - Dips and most likely cheat curls*great trap exercise btw)


Probably 3-4 working sets on all - 4-8 reps

I love basic routines like that, all except for dips but that is cause I f'd my shoulder up on them so dips are the devil to me.

What are cheat curls?

 

[The Shadow]

heavy barbell curls...so heavy that you might get 2-3 reps on your own, but then use some heave(body english) to get them up - and fight the negative.....

 

[treilin]

I have been having trouble lying flat on a hard surface as my lumbars would not relax

Makes perfect sense...

O.k. look at it like this...

If your lumbars are contracted it pulls your pelvis up and back creating a pelvic tilt.. Your hipflexors are also going to be tight because the origin and insertions will be positioned closer together in that position. So.... you need to release the contracted msucles and strengthen the weak ones (eccentric ones)
Contracted = hip flexors, Quadratus lumborum, spinal erectors
Eccentric = Lower abs, glutes

Streches for the QL after heat application will help settle the back. The bar technique I created will also assist. So as the muscles are getting back to their normal tonus you can also work on strengthening the other's more and get your pelvis positoned back to normal.

 

[The Shadow]

I may do some light lower abs/lumbars tody and will give it a try

 

[treilin]

I may do some light lower abs/lumbars tody and will give it a try

Another tip... since core stability is so important... Try using an exercise ball for a desk chair. I'm implementing this one myself

 

[Protobuilder]

I thought "cheat curls" meant heavy drinking. Hmmm . . . I'll have to take them out of my routine then.

 

[The Shadow]

I thought "cheat curls" meant heavy drinking. Hmmm . . . I'll have to take them out of my routine then.

Well....40's maybe

 

[The Shadow]

Another tip... since core stability is so important... Try using an exercise ball for a desk chair. I'm implementing this one myself

LOL


I use one of those occasionally actually.......GREAT for mocking a Reverse Hyper

 

[Cynical Simian]

There are less complex and, um, potentially damaging hip flexor stretches you could do. Try the one listed at #14 in this article, and do it without your foot elevated for more of a psoas stretch.

 

[The Shadow]

There are less complex and, um, potentially damaging hip flexor stretches you could do. Try the one listed at #14 in this article, and do it without your foot elevated for more of a psoas stretch.

ug.....


I am worse than the picture shown