gravy Posted November 21, 2013 Share Posted November 21, 2013 The main thing limiting my straddle pancake is a really tight butt muscle. I warm up and do piriformis stretches prior to the straddle pancake with no pain. However, when I reach forward in the straddle I get pain messages from my ass muscle. How to fix this? Link to comment Share on other sites More sharing options...
Guest Posted November 21, 2013 Share Posted November 21, 2013 Massage/stretch glutes. Link to comment Share on other sites More sharing options...
Mikkel Ravn Posted November 21, 2013 Share Posted November 21, 2013 Strengthening the glutes at the end-rom may help. Inflexibility can be a CNS response, since the brain percieves the muscle as too weak to be utilized in the range of motion you are attempting. Strengthening the muscle 'convinces' the brain that it is safe to go further into the ROM. 1 Link to comment Share on other sites More sharing options...
Maarten Pijls Posted November 21, 2013 Share Posted November 21, 2013 A good way to get the hip region loose is to use Joe Defranco's Agile eight warmupEspecially the lacrosse ball glute/piriformis release is painfull but great! Perhaps this can help. http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html(the last ask Joe post at the bottom) He has a new one btw. The Limber 11.Has a couple of tweaks. 1 Link to comment Share on other sites More sharing options...
gravy Posted November 21, 2013 Author Share Posted November 21, 2013 Yeah I've been doing these stretches: link They're still tight after doing them. The muscle is hard to massage because it's kind of deep in there. I don't have a lacrosse ball unfortunately. Is there an exercise I can do warm it up specifically? I've been doing cossack and skater squats. Maybe I'm doing the skater squats wrong? Link to comment Share on other sites More sharing options...
gravy Posted November 22, 2013 Author Share Posted November 22, 2013 I found a stretch to get rid of the pain:Stand in a straddle rotate one foot so that it is perpendicular to your other foot. Then, keeping the back and legs straight, reach for the foot that was just rotated. Do on both sides. Link to comment Share on other sites More sharing options...
Maarten Pijls Posted November 23, 2013 Share Posted November 23, 2013 Field Hockey, tennis or golf ball will work as well. If you use it regularly you will notice a lot of difference. Link to comment Share on other sites More sharing options...
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