Fix xing the t Comp C puter r Guy y Pos sture e Low wer back/h b hip st tabilit ty

Lets look at t ideal postu ure for a minute. Look at your profile e in the mirror. Chan nces are you ure gonna find that your r head is jutt ting forward, or that your sh houlders are slumped for rward coupled with a hunchbac ck posture, or o that your lower back is s so arched t that your stomach pro otrudes forw ward, giving you the skinny gut. Pe eople are under the mistaken m imp pression that t working ou ut hard in the gym will fix this. Lets make one o thing cle ear - what yo ou do in the gym only cemen nts what you have. If you u have bad posture, p heav vy lifting makes it wo orse. If you have good po osture, heavy lifting mak kes it better. Of co ourse there are a exceptio ons to this, but for the majority of the popu ulation, thats s the norm. This pos st is about an nterior pelvic c tilt, the mo ost common posture dys sfunction. I will w address posterio or pelvic tilt in another post. How do o you know if f you have an anterior pelvic tilt? Look at your bel lt. If you belt t points towa ards the floo or, you have an anterior pelvic tilt. Or, look sidew ways in the mirror. does you ur butt stick out? o Chance es are that yo ou have an anterior a pelv vic tilt. Im go onna break ba ad posture in n 2 sections, , lower body y and upper body. The lo ower body in nfluences the e upper body, bu ut upper bod dy doesnt always influence the lower body.

The classic bad guys s in APT are tight t hip fle exors couple ed with a tig ght rectus femoris f (qua ads) and lumbar erectors (lo ower back). The weakened muscle es are the glute max, ha amstrings and a the abs (mo ostly the rect tus abdomin nus and external oblique es). Most peo ople think th hat the hams strings are tight t in this position and stre etch the hec ck out of them, but the hamstrings h a actually in a are the lengthen ned state stretching s th hem will only y make it wo orse. Due to antagonist dominance, d glute ma ax will not fire to its max ximum capac city and to pick p up for th his slack, the e adductor magnus m and the hamstrings will be force ed to step in. this leads to hamstring g pulls and groin pulls. Have H you ever hea ard of an ath hlete sufferin ng from glute e pulls?

Steps 1) 2) 3) 4) Lenghten th he Hip Flexor rs A Activate and d strengthen n the glutes Lower back stretching ng abs S Strenghteni

LungeSt tretch Lengthen nthehipflex xors ndsperleg 30secon

Movehip,not n lowerbac ck. Squeezebut ttoflegbehindyou. Pushhipsfo orward,rotat tehips slightlyfrom msidetoside e.

HipCircu uit HipMob bility esinbothdirections 10circle 10abductions(move elegsideway ys) rdogs(kickle egup) 10super GluteBr ridges Activateandstrengt thentheglut tes. n 15slowmovementsupanddown CookHip pLift Advance edgluteactiv vation. achleg 10forea

Movehipsupby es. squeezingglute

Kee eptennisball betweenlegand cage.Squeez zeother ribc glut te.Raiseseveral inch hes.Isolateglute g from mlower bac ck/hamstring gs. Keepyourspin nein oneline,raiseupper gfocussingon o the leg glu utemuscles.

Clam bility HipMob achleg 10forea

HalfsquatHalfDead dlift ngposteriorchain Activatin achleg 10forea

Ben ndover/squa atdownunti illyou asu umethisposi ition.Moveup u by usin nghips.

CatandCamelStretch t lowerbac ck Stretchthe 10x

Donotstretchthebac ckvia etches traditionalflexionstre likethetoetouchstretch. i isadecent tlumbar Althoughit stretch,itputsalotof f o thespinaldiscs pressureon andcanmake m abadba ack worse.

DeadBu ug Train/tig ghtenabdom minalmuscles s. 10repet titions Plank ghtenabdom minalmuscles s. Train/tig 60secon ndplank

Pull P bellybutt ton in nwards.Pullknees andarmsup.Lower eftlegandright le arm.Alternat te. Kneesshould s haveavery slightbendinthem.You ouldbetightwitha abssho slightar rchinthelow wer backan ndthebuttshould besque eezedhard. Hips ds Quad Calve es ITBand

FoamRo olling

Fix xing the t Comp C puter r Guy y Low wer back/h b hip st tabilit ty
Before, I talked abou ut the anterior pelvic tilt and how to o fix it. If you havent read d that, pleas se do. This pos st shall be ab bout the upp per body dys sfunction tha at normally accompanie a es the lower body issues. B But lets get one o thing str raight you can fix the upper u body as much as you y want, bu ut unless the lowe er body is op ptimally align ned, the upp per body wil ll not be. The e upper body is a slave to t the lower bo ody. Fix the lower l body and a the upp per body get ts a lot bette er. Fix the upper body an nd the lower bo ody will not necessarily follow. f I hop pe you under rstand this. Most people in todays t socie ety have the Qua asimodo loo ok, the bent upper back k with slum mped shoulders and a ne eck that juts out. This can be b lead to a lot of tensio on in the up pper trap ps and the le evator scapulae, can lea ad to the open n mouth bre eathing, and in some cas ses, can lead to migraine es. The tight t muscles in this nario are usually the pec minor, the lats and scen som metimes, the e upper abs. . The stretch hed out muscles are the rhomboids, the mid and d lower traps s, and the th horacic exten nsors. Remem mber the hamstrings h f from yesterd days article? ? The levat tors and trap ps are the eq quivalent of the hamstrin ngs, as in, they are in a st tretched pos sition. Look at this picture of the hea ad jutting fo orward. The leva ators have to o always be active, a or else the head is gonna succumb to gra avity. Stretch hing them wi ill only make e the matter worse. The trick t is to ge et the thoracic spine back into its nat tural curves, a and to get th he head into o a more neu utral position n floating on top of the body. Foamro ollingThoracicSpine DeFranc co'sUpperbo odywarmup p 10times scentered 10times sleft 10times sright Separatescapula S a foamrollupper and b back, 10time es c centered

Extendin ngthoracicspine s Thoracic cmobility 10reps

Extendin ngthoracicspine s Thoracic cmobility 10reps

Putarms a onlowbench, push hdownthechest. c

WallPec cStretch 45secon ndseacharm m

Grab bdoorledgeor o column.Gently G push hchestforwa ardduringst tretch

LatsStre etch 45secon ndsperarm

Holdbeam,lean nbacktilllats s tched. stret

ShoulderStretch Holdfor60seconds

Handsback k.Slide bodyforwa ardstill stretchyfee elingin shouldersis sfelt.

Shoulderdislocation ns 15reps

Startwide,useropeorbroomstick.Tilt chyourbutt.Grip armsaroundtillyoutuc enthingsloos senup. tighterwhe

Scapular rWallSlide Scapular rdepressionandretractio on 10reps

Mu uscleactivati ionmidback k.Get the eelbowsaslowaspossib ble wit thoutoverar rchingthelow wer bac ck.

ChinTuc ck Deepnec ckflexors 10reps

ChinTucks s:Standwith hback andheadagainst a wall.Keep pingbackofheadto wall,rollchindowntow wards neck.Itisaverysmall t. movement

ReverseCrunch Preventlordosis/kyphosis tenAbs Strenght 3*max

Lieba ackontheflo oor.Flexyou urknees.Rai iseyourknee es again nstyourhead dbycrunchin ngyourabs.Keepfeetdo own, legssqueezed s andheadonth hefloor.Putpelvisonflo oorafter eachrep.Workabs,notflexo ors.Dontletlegscomepast p endicular. perpe