Releasing LowBack/Pelvic Tension

[Doug Szolek]

The negative effects of driving from Pa to Wa in 50 hours finally caught up with me this morning. As those of you following my training log (http://circularstrengthmag.com/forum/viewtopic.php?p=1510#1510) know, I missed my mid day Dynamic Range of Motion session yesterday. When I awoke this morning I found what my DROM had been able to keep at bay for the past month.

My lowback and rear pelvic region is just infected with tension. So much so that Lateral Shoulder Rolls were causing a painful stretch reflex when I attempted them. And these are one of my favorite exercises, of which I can usally perform many in smooth flowing fashion. So I know what needs work.

Added to this is some residual tension built up in my hip flexors from doing so many squats in my HULKING OUT (http://circularstrengthmag.com/forum/viewtopic.php?p=1510#1510) sessions A and B.

So I'm looking to form a Kinetic Chain consisting of Lateral Shoulder Rolls, Elevated Scorpians, and slow extended Spinal Rocks.

I should have something worked out by the end of the day, but I'd appreciate any advice that the board has to offer.

Learning to relax,

[Robert V]

Coach,

Have you tried the Scorpion variation where you rest on your stomach, stretch your right arm out to the side at an angle, put your left hand on the floor by your face, lift your left leg up and over your right leg, next or over your right hand. I call it the "Baby Scorpion".

Also, I use this chain in my class: Begin in a Quad squat, move to a down dog variation(feet flat), Scorpion on each side, back to down dog and tilt or curl your hips forward towards your chest to move back into the Quad squat.

The tilting or curling of the pelvis really releases the lower back.

[Doug Szolek]

Great minds think alike Robert, either that or you've been abusing your powers again :wink:

I ended up going with the Prone Scorpion into a 1/2 neck roll into a lateral shoulder roll to another 1/2 neck roll and prone Scorpion with the opposite leg. Repeated side to side fashion.

Working greatly!

I like your idea of combining the Elevated Scorpion with the Downward Dog also, so I'll probably alternate working these two Kinetic Chains on my off training days.

I'll let you know how it goes.

[crubio]

My lowback and rear pelvic region is just infected with tension. So much so that Lateral Shoulder Rolls were causing a painful stretch reflex when I attempted them. And these are one of my favorite exercises, of which I can usally perform many in smooth flowing fashion. So I know what needs work.



Coach,

Please help me understand how you figured out what needs work. Was it by noticing a painful stretch refelx when doing lateral rolls that you decided lateral shoulder rolls need work, or you need to work on your hips and pelvis?

I have the exact same tension and got a twing performing standing shoulder rolls from WW. I am looking to your experience and knowledge to teach me how to know what I need to work on.

TIA

[crubio]

Just did the Kinetic Chain that Robert described above and it felt great.

Really what I need to do is start doing body flow.

OK I am cleaning out the garage to make space to do my body flow exercises as its impossible to find any good ground here due to the fire ants, especially in the fall.

[Doug Szolek]

Chris,
it was really a number of things that pointed me to this problem needing work.
-I've felt the tension just in passing every since driving cross country with no rest or active decompression. (lesson learned)
-Each morning as I awoke it was noticably tight.
-A friend commented that it looked like I was carrying my ass out farther than usual, even for one so big :oops: .
-The squat portions of the Whack a Moles and Clockwork Squats, have been leaving me with residual tension in my hip flexors which only accentuates the rear pelvic tilt and low back/pelvic tension.
-I did some high rep extended Deadlifts a couple weeks back and I felt uncomfortable throughout the back of my pelvis and extreme lower lumbar spine.
-Then finally, I missed that day of Warrior Wellness which I think up to this point had been releasing the tension just enough to keep it below radar, and I awoke the next morning to the painfull stretch reflex just in my regular morning mobility drills.

From there, I chose a position that would optimally target the area of tension and picked an exercise that really appeals to me which would take me through the position of release.

I've always loved the Lateral Shoulder Rolls because they deal with what is usually one of my very strong points, spinal mobility. I'm suffering through them now though. Really taking it slowly, and letting my old friend gravity work out that tension.

The Scorpions are another favorite of mine, and they are needed to release the accompanying residual tension of the hip flexors.

So that's what I did for me, identified the problem(s), chose Biomechanical Exercises that I really enjoy that will target the problem(s), and then link them up in a Kinetic Chain. This keep the practice fun, and effective. Because too often if things aren't enjoyable (at least in some respect, I won't do them).

Oh yea, those fire ants sound like good bio-feedback :twisted: