Flexibility Express

Post questions and tips on making your stretches or your whole flexibility training most effective.

Flexibility Express

Postby dazharris » Dec 23, 2012 18:11

I'm following the Flexibility Express program (squats to splits). My low back rounds (pelvis tucks under) at the bottom if the squat. How much rounding of the back is acceptable?
dazharris
 
Posts: 8
Joined: Jun 13, 2012 06:17

Re: Flexibility Express

Postby Tag » Dec 24, 2012 09:49

The roundings not good. You may have a weak lower back and core.

I would start building up your core strength which may be the problem. Do Situps, back extensions on the floor, then move up to a bench, the you could move up to good mornings and Deadlifts.

I would maybe start like this.

1) situps 3 sets 25
2) Back extensions on the floor 3 sets 25

Build it up so you can do 1 set of 100 reps.

Then do Back extensions on a bench or do some good mornings. Start light and progress very slowly.

Another good exercise for gradually strengthening the lower back and adding endurance is two armed kettlebell swings.

The core is crucial with squatting properly and crucial when you start doing iso stretching for long periods. Ive been following this program for about a month and luckily Ive had not problems in my lower back and core thus far, but it needs a fair amount of endurance to keep the trunk upsright doing iso stretching plus with deep squats.

Untill your sorted here, it may be best to leave the squats alone for abit. Remember the full range of motion is the crucial factor in these exercises, if your squats are only part way they are no good for helpin you achieve splits.
Tag
 
Posts: 11
Joined: Oct 08, 2012 11:59

Re: Flexibility Express

Postby dazharris » Dec 25, 2012 05:33

So stop the kettlebell squats until my core is strong enough to stop the rounded back? Okay.

Is it just core strength or could hamstring flexibility be an issue too?
dazharris
 
Posts: 8
Joined: Jun 13, 2012 06:17

Re: Flexibility Express

Postby Tag » Jan 10, 2013 14:13

Maybe mate, im just guessin what the problem is form what youve said. I could be wrong, a core that needs more strength may be a probable factor.
Tag
 
Posts: 11
Joined: Oct 08, 2012 11:59


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