i went to a sports medicine doctor and he told me to train my core muscles i would think i already do work on them with abs and such but he says its DEEP within the stomach the base core muscles which must be excercised.I compensate alot of movement with my back some kind of lumbardicis(spelling) or something type i am he said, and i dont put much emphasis on my hips becuase of this.He told me to go to personal trainer but thats to expensice($75 bucks an hour)so i need some help from you guys.
Core training
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Keymaster[i]Originally posted by senri[/i]
i went to a sports medicine doctor and he told me to train my core muscles i would think i already do work on them with abs and such but he says its DEEP within the stomach the base core muscles which must be excercised. I compensate alot of movement with my back some kind of lumbardicis(spelling) or something type i am he said, and i dont put much emphasis on my hips becuase of this.He told me to go to personal trainer but thats to expensice($75 bucks an hour)so i need some help from you guys.It seems like your doctor may have bought into some of the training ideas being proposed by some of the fitness gurus out there. The evidence suggesting that what your doctor is describing actually happens is quite minimal. Having said that, the condition of the deep lumbar muscles is important for efficient movement patterns. It would be difficult however to prescribe exact exercises for you without knowing what your problem actually is. Find out what the name of your problem is (with correct spelling) and I may be better able to help identify some remedies.
ELITETRACK Founder
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Keymaster
[i]Originally posted by senri[/i]
one more thing how can i setup weights and track at the same time..I feel like crap after a track excercise should i go before or after,or maybe the very next day?…Thanks in advanceStart a new thread for this and in the future please keep posts related to the topic of the thread. Thanks.
ELITETRACK Founder
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Keymaster
Anterior pelvic tilt can be caused by numerous things, most notably tight quads or weak abdominals. Having said that, you may want to be checked out as an anterior pelvic tilt, especially when associated with the appearance of lordosis, is often a misdiagnosis for individuals with a posterior pelvic tilt and anterior pelvic shift. Without seeing you I’m hesitant to give a diagnosis but if you’re confident in your doctor’s diagnosis then you’d want to look at increasing your hamstring and abdominal tonus / strength and lengthening your quadriceps.
ELITETRACK Founder
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Participant
yes i do squats to train legs and other parts suggested for better sprinting strength…My track coach does lots of core excercises which may help.What more can i do?…Should i do isolated training in my legs(hamstring,quad,hip excercises?…Most of my problems so far are fine after i got the orthotics(i have extremely flatfeet)it is helping alot,although the sports medicine doctore said it may be good for a year or more till its gone out.Thank you for the advice i appreciate
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Keymaster
I’d avoid isolation type exercises. Selective strengthening can be accomplished through the right selection of compound movements. I think you may have misunderstood one of the things I was telling you. That is, tight quads can cause an anterior pelvic tilt. If this is the case then strengthening of the quads will not solve your problem and may even increase if it takes you further out of optimal hamstring-quad-ab-back extensor strength ratio. What I was suggesting in regard to the quads is that you may want to increase flexibility of your quads and hip flexors rather than try to strengthen them.
ELITETRACK Founder
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Participant
My quads seems pretty strong its more in my abdominal.The lower abdominal muscle DEEP in the abs should be strengethened.He said thats the main issue..But yes i agree its probably tight quads cause they are always sore and problematic not my hammy’s or anything else….
As for flexibility which ones should i do,dynamic stretches and static ones the typical…Or should i emphasize on other aspects to improve flexibility?
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Participant
Since this discussion is shifting toward abs, are there any exercises that can strengthen the lower ab muscles. My chiropractor once told me that there are not alot of exercises that can work the lower abs. Any help guys?
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Keymaster
Because of the anatomy of the rectus abdominus it is impossible to isolate either the upper or lower abs. It is however possible to focus on upper or lower abdominals. In general, I use the rule of thumb that if the legs are moving towards the chest (such as flutter kicks, hanging leg raises, partner leg tosses, etc.) then the focus is on the lower abs. Likewise, if the shoulders are moving toward the hips then the focus of the movement is on the upper abs.
ELITETRACK Founder
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Member
The problem of the hip flexor and abdominals in our society are tough. We spend so much time sitting in chair that the hip flexors are unnaturally shortened and very weak. Therefore it becomes necessary to make them long and strong. Dynamic flexibility will get good blood flow to the muscles as well as functional mobility at appropriate velocities. Static stretching in the conventional sense has been proven to not be successful in increasing flexibility, but has maintainance capabilities. What an athlete needs is ROM with strength. Solution, holding a position of extreme ROM under tension via some sort of weight until fatigue forces the muscle to become longer and holding tension at that length to increase strength. Lunges, Abs on a Roman Chair, also look to martial arts experts for good abdominal exercises.
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