4WEAKabdominalstransversus abdominisrectus abdominisinternal obliques 3TIGHThip flexorspsoasrectus femoris Lower crossed syndrome zone 1 overactive or tight muscles and underactive or weak muscles can include tight deep-back extensors and hip flexors, and a weak butt and abdominals. Zone 1 Imbalance...
Whether you’re stuck at your desk rushing to meet a deadline or on a long drive, we all have those times where sitting for too long starts to make yourlower back ache. As we all know, too much sitting leads to poor posture that quickly tightens up the hip flexors, hamstrings, lower...
Short, stiff hip flexors are the central feature of anterior pelvic tilt. The iliacus, psoas, and rectus femoris may be naturally tight, or they could become that way as an adaptation to your training or lifestyle. (More of that in a moment.) Either way, they pull your pelvis forward,...
Focus on the hip flexors. Tightness in the erector spinae is a consequence, rather than cause for the forward-tilted pelvis. Therefore, working on the iliopsoas muscles which bring about hip flexion is key. Your hamstrings may also feel tight if you suffer from anterior pelvic tilt. Tightness...
There are a ton of quick ways to fix uncomplicated hip shifts. Two straight forward solutions may be tostretchand fix your set-up.Stretch your glutes and hip flexorswitha pigeon stretch or couch stretch.Ensure your feet, grip, and stance width are all symmetrical. ...
To bring your pelvis back into a neutral position, you’ll need to stretch and lengthen the tight hip flexors, TFL, lower back, and quads while strengthening weak glutes,hamstrings, abs, and obliques. Start by taking note of your posture while sitting. Keep your abs engaged while seated ...
Quadriceps-And-Hip-Flexors Roll Lie facedown on the floor with a foam roller positioned above your left knee. Cross your right leg over your left ankle and place your elbows on the floor for support. Roll your body backward until the roller reaches the top of your left thigh. Then roll...
This will stretch out the neck and upper back muscles (Scalene & Upper Trapezius) which can get very tight on individuals with this forward neck syndrome. Start either in a standing or seated position. Place one of your hands on the opposite side of your head and tuck the other hand behin...
Stand up or walk around after every 15-to-30 minutes of sitting down to give your hip flexor, lower back and thigh muscles a break. Get rid of excess belly fat which also causes you to have tight lower back and hip flexors. How You Got Swayback Caused by weak or inactive hip flexor...