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

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  1. 01-15-2021 #111
    Anklepain
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    Quote Originally Posted by Anklepain View Post
    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.
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    5/2019 Start: 5,2" NBPEL X 4,35" MEG
    10/2019 Bundled stretch: 5,6" NBPEL X 4,35"MEG
    10/2019 - 2/2020 Girth Exersices: on/off and no gains
    7/2020 Erect stretch: 6,25" NBPEL X 4,35" MEG

    Short term goal: 7" NBPEL X 5,5" MEG
    Long term goal: 8" NBPEL X 6,2" MEG
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  2. 01-15-2021 #112
    Anthony_gerio
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    Quote Originally Posted by Anklepain View Post
    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.
    Last edited by Anthony_gerio; 01-16-2021 at 05:58 AM.
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  3. 01-15-2021 #113
    venom888
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    Quote Originally Posted by Anthony_gerio View Post
    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...
    Last edited by venom888; 01-15-2021 at 05:57 PM.
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  4. 01-16-2021 #114
    Anthony_gerio
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    Quote Originally Posted by venom888 View Post
    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).
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  5. 01-16-2021 #115
    Anthony_gerio
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    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.
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  6. 01-16-2021 #116
    rad5gbbr
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    Quote Originally Posted by Anthony_gerio View Post
    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.
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  7. 01-16-2021 #117
    venom888
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    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/
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  8. 01-17-2021 #118
    Anthony_gerio
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    Quote Originally Posted by venom888 View Post
    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.
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  9. 01-18-2021 #119
    venom888
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    Quote Originally Posted by Anthony_gerio View Post
    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.
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  10. 01-19-2021 #120
    Anthony_gerio
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    Quote Originally Posted by venom888 View Post
    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.
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