this piece of crap gets so tight it gives me terrible back problems. It's so bad that if I get a boner for too long the hip flexor tightens and starts destroying my lower back.
HOW THE FRICK do I make this thing calm down, it gets inflamed end to end (mostly on one side)
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also stretching it helps but barely, they don't seem to be particularly weak or overly tight when I do tests to see how much range of motion they let me get
How often do you lower the weight on dls and squats to work on symmetry and activate glutes instead of hammer out sets to failure?
Glutes are weak hip flexors are tight, do deep sprinters and pull your back leg, and lean on glute stretches for your lower and mid back.
atg split squats and leg raises for strengthening through the entire rom of the hip flexor. have you considered that you may have weak or underactive glutes? that can make the hip flexors work too much which can irritate them.
those do seem to help a bit but training glutes gives me some kind of nerve pain deep in the ass(cheek),
leg raises make the thing so much worse I have to be on painkillers and try to walk for a couple months to reset. (i hate painkillers but I can't thug out something like this)
The sciatic nerve runs under the piriformis, that's most likely what's getting aggravated. It's the reason I can't use the hip abduction machine. Have you tried barbell hip thrusts? I can do those without inflaming anything and they're very effective.
mine also hurts daily, if i sit too long. it also makes a cracking sound. advice?
Jokes on you, it's your ql muscle jackass.
what do to end the suffering ?
You stretch the QL muscle dude.
We deal with this subject like once a day.
The QL muscle generally deals with stabilization of twist and/or side to side motions.
However when it is excessively tight it mimicks back pain, groin pain, and hip pain.
Quite literally because the QL muscle squeezes around where the nerve chords and muscles of the psaos/etc rest naturally.
It's like a sweater that is too tight and you have to wear an undershirt also.
Stretch the ql muscles and you'll find your stability and mobility improve, allowing you to actually maximize the stretches of various other body parts.
>tldr
>you aren't properly stretching your hips/groin because the ql isn't allowing you to have proper alignment
alternatively
>the ql is squeezing the nerves and mimicking the pain
thank you anon,
this has been debilitating for a couple years now and all the other advice I got so far even from professionals was fricking moronic, thank you so much
Yeah this is true. Need to do some side planks and move your hips up/down then stretch shit out by supporting your pelvis and dropping your hips one at a time or do some yoga catbacking stuff.
I had this shit for like 10 years and it was gone in a couple months. Went to a PT and a chiropractor and all the shit they did only helped temporarily.
>Stretch the ql muscles
Any good suggestions?
Verification not required.
Quite literally just bend your body. QL attaches to your ribs and pelvis, so try to move them further away from each other
But stretching is kind of a meme. What you want to do is actually work your QL. Next time you're at the gym, take a bar and rest it on your back as you would with high bar squat, then slowly bend your spine sideways. Come back up, repeat both sides for reps. By far the best thing you can do for your QL, many weightlifting teams warm up this way
Thanks anon will give it a try. Just did this stretch, feels great, I will stick it in my regime
Do you low bar back squat? Since U switched to high bar I haven't had had an issue with them.
As far as I know you have problems with them if they are too tight or not strong enough. How you tackle then is dependant on which is the case.
Any advice for prostatitis? I have horrible pain in my hip flexors, posas, lower back ect
Stretching just makes it worse the next day, I have pain when pissing, can't hold in piss for long, pain flares up from even walking too much
Psoas*
>prostatitis
you have to let me finger your bussy anon, it's the only way
sliding reverse lunge, when you perform this, try to focus on the leg going backwards and put as much comfortable weight as possible on it, then hold at the bottom a little bit in the stretched position, really challenging your hip flexors and adductors, then come up. Get furniture sliders for $15 on amazon
Also do monster walks and 3 way hip.
adduction may be useful so you can do 4 way hip as well