To light a fire you need all elements of heat, oxygen and fuel

[Anklepain]

Hi anthony, did you get my posture pics? You can analyze my posture here for everybody to read.

The ceiling is not strsight. The floor, cabin and door frame are straight.

[Anthony_gerio]

The ceiling is not strsight. The floor, cabin and door frame are straight.

Well I am not sure if not everyone can see your pics how useful would it be to explain it here, but anyway:

Sway back, with no significant misalignment of the pelvis and has not yet significantly affected the neck. Without examination, it's not possible to tell about the lower body imbalances as a number of things can be gone wrong with this alignment. A physio can tell it with examining.
It is obvious both deeper layer of lower abs and external obliques are super weak. Plank holds (the correct position to the every details) and side planks at this stage are very recommended. Hollow holds as well and when doing them do not worry about the fact that hip flexors are getting tired too.
Mid back deep spinal muscles are weak or very weak.

[venom888]

Adductors and psoas are the next level stabilizers. tightness or weakness in them impacts a lot.

Today I looked up signs of weak adductors, because I don't know if mine are weak or just tight (and maybe aren't very tight anymore). I tried the two tests it suggested and still couldn't tell, but as soon as I did it (lay on your side with top leg behind bottom one and raise bottom leg), I felt a painful muscle pull. Pain went away quickly but the same happens with the ball squeeze exercise. Started doing that occasionally during my personal training sessions, and I found I have to start out slow and without a strong squeeze, and warm up to a stronger one, otherwise I get a quick, uncomfortable pull in my groin. Does that indicate weakness? Or tightness?
Thanks


ooh also, focused on multifidus yesterday and that was helpful, to know to engage that muscle. I think before, I thought that any engagement of my back in that area was a bad thing (thinking my abs should be doing the job alone), so I would have intentionally avoided engaging it.... whoops...

[Anthony_gerio]

Today I looked up signs of weak adductors, because I don't know if mine are weak or just tight (and maybe aren't very tight anymore). I tried the two tests it suggested and still couldn't tell, but as soon as I did it (lay on your side with top leg behind bottom one and raise bottom leg), I felt a painful muscle pull. Pain went away quickly but the same happens with the ball squeeze exercise. Started doing that occasionally during my personal training sessions, and I found I have to start out slow and without a strong squeeze, and warm up to a stronger one, otherwise I get a quick, uncomfortable pull in my groin. Does that indicate weakness? Or tightness?
Thanks


ooh also, focused on multifidus yesterday and that was helpful, to know to engage that muscle. I think before, I thought that any engagement of my back in that area was a bad thing (thinking my abs should be doing the job alone), so I would have intentionally avoided engaging it.... whoops...

Can be either of tightness or weakness of adductors or maybe that is still iliacus creating issues. Warm up and see if you can do 10 Copenhagen adductor raise (2-3 secs pause at the top of each raise).

[Anthony_gerio]

Forgot mentioning to those who have problem with short breathing and stress on the upper back while having sex or even in day to day life, that forwarded head posture is a very big contributor.
Test it, have a light chin tuck, elongate the spine lightly and breath and compare it to your normal self.

[rad5gbbr]

TVA and multifidus, very weak in general. It needs a hell of a long post to explain, but you can test them and search online.

For what it’s worth I’d be interested in hearing more on. I THINK I’ve isolated the multifidus but not super sure. Work in progress. It took me a while to get the feel for tva so hopefully it’s a similar situation.

[venom888]

I used this page for learning to activate it:
https://www.victoryperformancept.com...t-2-activation
You'll find exercises there and here
https://www.precisionmovement.coach/...dus-exercises/

[Anthony_gerio]

I used this page for learning to activate it:
https://www.victoryperformancept.com...t-2-activation
You'll find exercises there and here
https://www.precisionmovement.coach/...dus-exercises/

good stuff, adding to them the Y.W.L.T exercises will benefits you.

[venom888]

Can be either of tightness or weakness of adductors or maybe that is still iliacus creating issues. Warm up and see if you can do 10 Copenhagen adductor raise (2-3 secs pause at the top of each raise).

I tried these out today. I only did 6-7 per side, but only because it bothered my shoulders. I think I could have done 10.

[Anthony_gerio]

I tried these out today. I only did 6-7 per side, but only because it bothered my shoulders. I think I could have done 10.

So let it go for now. Just keep your focus on the hips and that forwarded head and weak tonic muscles.
A bit of pain while stretching those flexors is ok, don't be afraid to proceed.