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

**redbloodme** · 01-24-2021

hi.do you think that split 180 front and side are harmful or not?

**Anthony_gerio** · 01-24-2021

Originally Posted by redbloodme

hi.do you think that split 180 front and side are harmful or not?

If you can do them right now and doing them, no it is not going to be any problem and kudus to you for being able to do them. Of course you know they don't happen naturally and you have to follow some techniques, i.e. for side split, anteriorly tilting the pelvis and rotating the femur to use a bit hamstring and pushing away the joint restrictions etc.

However, if you cannot do them and are training for them and do it in a wrong way, then yes. e.g. just stretching everything and make an already weak muscle even weaker and instead of increasing flexibility just screw yourself.
I am training for them myself and along the way to improve the front split I realized my hip flexors are still weak for more than 160 something degree, and what body does is it stiffens it to avoid the injury and rupture in the muscles. If you insist and do not pay attention to the pain, you'll get injured. So now I am training my hip flexors in power and size to be able to give them more stretching ability.

**PYT** · 01-25-2021

Please can you see my comment on previous page

**Anthony_gerio** · 01-25-2021

Originally Posted by PYT

Please could you advise what I should and shouldn’t be doing? So I should not be stretching the hip flexors? But I should still be strengthening the glutes? It would be great to speak on chat if you have the time

thank you Anthony.

Dynamic and static stretching for the tight muscles and strengthening for the weak muscles. I have given you very clear opinion muscle by muscle. Optimal movements for individuals are different, based on your power and mobility. I cannot see them on the pics

You have to design it yourself.

**skyisthelimitpe** · 01-25-2021

Originally Posted by PYT

Please can you see my comment on previous page

When Anthony gave all the imbalances that he think you had I think now it's time to research them based on what he said and form your routine. I would suggest then posting that routine in a log with some posture pics. Stretching some muscles can really fuck up your progress so please dont do that.

Should honestly have a warning here or something not to do APT stuff unless you know you have APT. Makes shit so much worse for guys like us that have swayback.

**venom888** · 01-25-2021

I didn't see the connection before with having a forward head, but last night I realized that when I push my head back, my ribs and everything raise up, I guess from lengthening your spine. It doesn't change my pelvic tilt, but it definitely affects more than I thought.

**skyisthelimitpe** · 01-25-2021

Originally Posted by venom888

I didn't see the connection before with having a forward head, but last night I realized that when I push my head back, my ribs and everything raise up, I guess from lengthening your spine. It doesn't change my pelvic tilt, but it definitely affects more than I thought.

Whole body is connected. Head to toe. Pelvis is strongly affected by a lot of different things. Forward head being one of them and a lot of people don’t even realize that

**PYT** · 01-26-2021

Originally Posted by Anthony_gerio

Dynamic and static stretching for the tight muscles and strengthening for the weak muscles. I have given you very clear opinion muscle by muscle. Optimal movements for individuals are different, based on your power and mobility. I cannot see them on the pics

You have to design it yourself.

Thankyou Anthony.
So in summary:
Stengthen weak glutes, adductors, psoas, mid back (&rear delts), abs.
Stretch IT band, hamstrings, calves, shins, traps.

I will stop stretching my hip flexors (do I actually need to strengthen my hip flexors?)
Is it true that with swayback you can still have APT, but you think that I dont have any anterior tilt? Is my tilt neutral or slightly post?

**PYT** · 01-26-2021

Originally Posted by skyisthelimitpe

When Anthony gave all the imbalances that he think you had I think now it's time to research them based on what he said and form your routine. I would suggest then posting that routine in a log with some posture pics. Stretching some muscles can really fuck up your progress so please dont do that.

Should honestly have a warning here or something not to do APT stuff unless you know you have APT. Makes shit so much worse for guys like us that have swayback.

Thanks

So its mainly the fact that I was stretching my hip flexors which is the main problem for people with swayback? Because we also need to strengthen our glutes if we have swayback (which is also neccesary for APT)? From my photo how would you describe what kind of tilt I have?

Would I benefit from the Lajin stretch? I have read on here and seen on youtube thats good for PE.

Thanks

**Anthony_gerio** · 01-26-2021

Originally Posted by PYT

Thankyou Anthony.
So in summary:
Stengthen weak glutes, adductors, psoas, mid back (&rear delts), abs.
Stretch IT band, hamstrings, calves, shins, traps.

I will stop stretching my hip flexors (do I actually need to strengthen my hip flexors?)
Is it true that with swayback you can still have APT, but you think that I dont have any anterior tilt? Is my tilt neutral or slightly post?

Rhomboids not rear delt (is that even a thing? never heard of

)

You have a levelled pelvis in relation to your femur.

With variation of squats the flexors get the training as well. However maybe not a bad idea to condition it. Like hip flexion holds before starting the workout to properly activate it. The same for glutes, at first activating it through hip extension, then starting the workout.