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Old 04-01-2013, 18:08   #1
California Jack
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Stretching for squats?

After squatting I get a severe low ack discomfort. It is not a spine thing it is muscle. I think it is caused by tight glutes or Hammie's. Any thoughts and any stretches?
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Old 04-03-2013, 06:12   #2
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I always got a good stretch from elevated SLDL.

Its like touching your toes but the added weight allows for a deeper stretch as it pulls you down.

You don't need much weight if its just for stretching.
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Old 04-03-2013, 20:29   #3
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I always got a good stretch from elevated SLDL.

Its like touching your toes but the added weight allows for a deeper stretch as it pulls you down.

You don't need much weight if its just for stretching.
I was considering that.
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Old 04-13-2013, 09:46   #4
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I have a foam roller as well as a 4" diameter piece of PVC pipe that I roll on.

I roll my lower back, hamstrings, thighs, just about everything. It has helped a whole lot.

Sometimes just rolling and some mild static stretching before lifting does the job. But some days I roll between each set and afterward.
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Old 04-14-2013, 08:00   #5
random southpaw
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My chiropractor alerted me to how my hamstrings and gluteus (hamstrings, mostly) are way too tight and need to be worked on to keep my back from being pulled out of alignment.

My wife and I have decided to make a monthly massage a regular part of our routine. I asked my masseuse to spend part of her time working on my hamstrings and my gluteus. Presto! Big time relief for my lower back. Now, after getting a back adjustment, it actually lasts for a while.

Separately, my achiles tendons had been also causing me some pain--made it uncomfortable to walk.

So, I later asked my masseuse to work on my calves and achilles tendons and it was like being touched by a magic wand. I was restored to "normalcy" by that massage session.

Perhaps just some basic stretching can achieve the same thing. But I thought it would be worthwhile to share my experience. If it works for you, too, I'll feel like this advice did some good.
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Old 04-14-2013, 08:11   #6
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You may have a muscle imbalance. Make sure you are working the hamstrings.
I personally use the theracane to dig deep into muscle knots
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Old 04-14-2013, 08:28   #7
California Jack
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It may be an imbalance. My first suspicion is tight glutes and hams. I'd like to try some dynamic stretching first, but don't really know ow.
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Old 04-21-2013, 19:23   #8
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Scroll about half way down this link. There is a routine that helps with loosening up the glutes, hips and hammies. I have the same issues and this 20 min routine 5-6 days a week has helped a bunch.

http://www.defrancostraining.com/ask..._08-10-03.html


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Old 04-21-2013, 22:18   #9
California Jack
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Scroll about half way down this link. There is a routine that helps with loosening up the glutes, hips and hammies. I have the same issues and this 20 min routine 5-6 days a week has helped a bunch.

http://www.defrancostraining.com/ask..._08-10-03.html


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Thanks man!
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Old 04-21-2013, 22:42   #10
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1. Get the "Trigger Point therapy Workbook".

2. Get two new tennis balls and put them in a strong athletic sock.

3. Place the balls between your back and a wall so that they straddle your spine and move up and down so they massage the muscles on either side of your spine.

4. Maybe do some hanging leg lifts to counteract your strong back muscles.

5. Make sure you warm up properly. At least 10 minutes.
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