Trying to fix APT but my IKs got more uncontrollable

[venom888]

All of that is dead on point, bulls-eye.

When working out both abs and glutes, you will inadvertently always engage the PF as it has a massive role in providing stability and integrity to the pelvis itself and the spine. Therefore working the glutes and the abs will definitely "aggravate" the PF, that is true

hmm, but if it's a problem to be engaging your pf, to me that sounds like you're strengthening it and making it too strong, and therefore it would need stretched.

So that's the two possibilities I'm trying to figure out. It's either strong and should be stretched (like your hip flexors), or tight because your APT pulls on it (like your hamstrings), in which case stretching it will do more harm than good.

Personally, I don't notice any real difference in how easy it is to rk when either in or out of APT position. Seems the same. But I can't rk when I have an erection and my stomach is all tight.

[Paul789]

Hi, here is a link explaining what i was saying. I agree with a lot been written but my example of the rubber band is exactly what has happened. You will read this further in the link.
As your pelvis lifts at the back, all these muscles (for example hammies) are being stretched more and more and more to compensate for the extra length needed. Think of your upper leg being lengthened due to the suoer stretch from the flexors and lower back. Like the rubber band being stretched too much. So, these muscles will feel tight because your nervous system just won't allow this constant stretch. We feel this tightness and think 'ahh i need to stretch' but we are just making things worse. These muscles need to be relaxed by lengthening opposing muscles.
Try for yourself, with APT you can feel the tension of the hammies behind your knee, as you go into a posterior alignment you will feel the tension being released. So, yes all these over stretched posterior muscles have to first be relaxed by lengthening opposing muscles.
However, for those of us with the added complication of PFD we have to be careful we don't further aggravate the pf muscles. So we have to modify the standard 'fix' for apt. Mainly totally relaxing/stretching 'the correct' muscles before any strength work.
Okay, here is a link i quickly found explaining what i'm mentioning here.


https://www.guidedfitness.com/blog/t...t-think-again/

[Paul789]

venom888. i guarantee if you have an over stretched elastic band and you keep stretching it the point will come it will fray and snap!

[venom888]

Hi, here is a link explaining what i was saying. I agree with a lot been written but my example of the rubber band is exactly what has happened. You will read this further in the link.
As your pelvis lifts at the back, all these muscles (for example hammies) are being stretched more and more and more to compensate for the extra length needed. Think of your upper leg being lengthened due to the suoer stretch from the flexors and lower back. Like the rubber band being stretched too much. So, these muscles will feel tight because your nervous system just won't allow this constant stretch. We feel this tightness and think 'ahh i need to stretch' but we are just making things worse. These muscles need to be relaxed by lengthening opposing muscles.
Try for yourself, with APT you can feel the tension of the hammies behind your knee, as you go into a posterior alignment you will feel the tension being released. So, yes all these over stretched posterior muscles have to first be relaxed by lengthening opposing muscles.
However, for those of us with the added complication of PFD we have to be careful we don't further aggravate the pf muscles. So we have to modify the standard 'fix' for apt. Mainly totally relaxing/stretching 'the correct' muscles before any strength work.
Okay, here is a link i quickly found explaining what i'm mentioning here.


https://www.guidedfitness.com/blog/t...t-think-again/

I think we're in agreement / saying the same thing, with regards to hamstrings etc.

I just don't think anyone has shown one way or another how it relates to your pf and whether it should be stretched or not.

[Paul789]

Here, i have copied and pasted the main point from the article. where the author here is talking about the hamstrings, the same can be said for the pelvic floor.


Now, the real question is, if my hamstrings are actually long, why do they feel so tight? The answer is because your brain won’t allow it to stretch any further. You see, your body is incredibly smart. When it recognizes that a muscle is in a lengthened position for an extended period of time, it is at a high risk of injury. Your brain sends neurological signals to the muscle to prevent it from being stretched too far, thus creating a feeling of tightness. This is a protective mechanism, and your feeling of hamstring tightness is actually preventing you from causing injury.

This neurological tightness is what prevents all of your stretching from relieving this feeling of tightness. In fact, stretching an already over-stretched hamstring is one of the worst things you can do! This increased length allows your pelvis to tip further forward, and puts you at an extremely high risk for injury. These injuries usually occur in your low back because the anterior pelvic tilt causes more and more tightness and compression of the lumbar vertebrae. However, due to the altered walking or running gait causes by this anterior tilt, knee and hip injuries are also common, especially among athletes or active individuals.

[Paul789]

Hi venom888, yes i hear what you are saying. The reason i say it relates to the pf is through months/years of trial and error on my body. I know the situation with the hamstrings is exactly the same with the pf for guys who have both apt and pfd.
I'm the first to admit that you probably won't find anybody has spoken or written about this connection on the internet. So perhaps i'm a pioneer in that regard hahah
But believe me this is a subject i have taken seriously for a long time. And i know for sure that the hammies AND PF have to be treated exactly the same for guys with APT and PFD! 😎

[Paul789]

p.s when you have no APT then absolutely stretch hammies, pf as much as you want, i certainly do. But i had to rid myself of the apt mis-alignment first because to avoid the extra damage this would do.

[venom888]

Maybe someone who has been around here a while can comment on how many people, with APT, have fixed their PreE by RKs and stretching, without/before fixing their APT. because your theory would suggest it's impossible, as their pf would stay tight as their APT continuously took up the new slack in their pf

[andrewvi7]

I'm a little confused. Has anyone here actually suggested stretching the hammies? From what I've said and other people, it's about strenghtening the hammies abs and glutes so they get stronger and better at resisting the hip flexors tightness effectively pulling the pelvis back. On top of the hip flexors getting stretched etc.

Other than that yes, stretching hammies for people with Apt will make Apt worse.

[venom888]

Nah, we're just using the hammies as comparison. I brought it up to address Paul's rubber band analogy of stretching making a muscle tighter. Question is, with APT, is your pf more like your hammies or your hip flexors. Paul suggests that like your hamstrings, your pf will stay tight if you stretch it, which will just make things worse.

Either
1. APT pulls pf tight, and stretching won't help / will make it worse, like your hamstrings. In this case you should fix your APT first, or, seems to me, strengthen your pf. Or,
2. PF is short/strong, like your hip flexors, and needs stretched. In this case activating your pf while working abs and glutes will make your issues worse, if you don't stretch it out.

So it's pretty important to figure out which is the case.