The HANS Protocol

[Xams2387 Senior Member Find all posts View Profile Close Xams2387]

do you have a video of the couch stretch you are referring to?

https://youtu.be/Fg-lwNBzVV8

I contract the quad during this though, not the hamstring.
Make sure the glutes can be squeezed and I’m in a posterior tilt.
Make sure ribs aren’t flaring.

I started out with my hands on the floor and front knee, that’s how tight I was. My butt was actually closer to the floor in front of me than my back foot.
Now it’s almost touching the back foot.

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

https://www.pegym.com/forums/prematu...balance-3.html

[Xams2387 Senior Member Find all posts View Profile Close Xams2387]

https://www.pegym.com/forums/prematu...balance-3.html

Just checked that out. Interesting.

My hamstrings are starting to get closer to being healthy again and I’m starting to be able to stretch them a few times a week so I’ll see and update you if they improve in flexibility.

I’m also going to add in some hip flexor stretching.

[Xams2387 Senior Member Find all posts View Profile Close Xams2387]

https://www.jennirawlings.com/blog/f...e-them-tighter

Good article I read that explains how strengthening can increase flexibility, not hinder it when done correctly.

Comment section is good too

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

https://www.jennirawlings.com/blog/f...e-them-tighter

Good article I read that explains how strengthening can increase flexibility, not hinder it when done correctly.

Comment section is good too

It is a good article and I am glad to see it ,but the east euro seem to have had a better understanding of this going back decades . It has been researched heavily and utilised for decades . All of a sudden it seems to seep into the popular consciousness as though it is a new thing and it is presented in this article as though it is a new research finding hot off the press . It is not! When the wall fell the east euro sports masters spread around the world telling whoever would listen this info and much more.

Mind you anytime i want to bring up sports science onsite i get people reply with bro science and what Arnold did so i am happy to see it .

[Xams2387 Senior Member Find all posts View Profile Close Xams2387]

It is a good article and I am glad to see it ,but the east euro seem to have had a better understanding of this going back decades . It has been researched heavily and utilised for decades . All of a sudden it seems to seep into the popular consciousness as though it is a new thing and it is presented in this article as though it is a new research finding hot off the press . It is not! When the wall fell the east euro sports masters spread around the world telling whoever would listen this info and much more.

Mind you anytime i want to bring up sports science onsite i get people reply with bro science and what Arnold did so i am happy to see it .

Yeah I’m not trying to tout it as new and revolutionary I’m just trying to spread the word here so people stretching can try it/other methods if their basic passive stretching isn’t working, because it never did for me

[mrbator Banned Find all posts View Profile Close mrbator]

I've heard HF is best treated by naturally letting it subside and relaxing. Yoga poses can in fact make your HF worse and chronic so look into mental relaxation and dont mess with the pelvis area by doing certain yoga poses too much

[Xams2387 Senior Member Find all posts View Profile Close Xams2387]

I've heard HF is best treated by naturally letting it subside and relaxing. Yoga poses can in fact make your HF worse and chronic so look into mental relaxation and dont mess with the pelvis area by doing certain yoga poses too much

Everyone a bit different but I think the general consensus is fixing postural imbalances along with calming the nervous system and getting on with life/being positive is the best way forward

[greg123 Senior Member Find all posts View Profile Close greg123]

https://www.youtube.com/watch?v=Q0Y10uDeIUA . Hey can you take a look at this and tell me what you think?

[MorningMeditation Junior Member Find all posts View Profile Close MorningMeditation]

Ive been reading this guide today which claim to be the "physical part" of PFD

I can't see any mention of the PSOAS muscle group. recently healed of pfd, I can attest that the posas is a KEY to healing both physical and mental part.

See the psoas is the most important muscle in the body, the only one connecting your upper body to the lower.
It's sometime called the "muscle of the soul"

If it's tight and weak, it will create a big PFD including pelvic pain and premature Ejac but not also. lower back pain, tight hips and inability to do a proper squat position.
It will create A LOT of stress and anxiety which is part causing HF. i think that's why some people call it the muscle of the soul.

The autor as been mentionned doing yoga, yoga play a big part in stretching and strenghtening the psoas.

So guys go check your psoas if you have PFD, there is plenty of videos on YT for stretching and massaging it.

i which you all a good PFD healing

much love

[HansTwilight Retired ModeratorPE Gym Editor Member of the Month Jan 2017PEGym Hero Find all posts View Profile Close HansTwilight]

This is true, I am currently seeing a personal trainer and interestingly she said I have an anterior pelvic tilt. I am now convinces that pelvic tilt is a large piece of the puzzle.

[HansTwilight Retired ModeratorPE Gym Editor Member of the Month Jan 2017PEGym Hero Find all posts View Profile Close HansTwilight]

Yes but if you’re out of alignment, more work is going to be required of certain muscles instead of the ones that are supposed to be doing their job, but can’t because they are tight and inhibited.
The pelvic floor takes more of the load because of this.
It’s being forced to use itself more than normal and it’s therefore harder to relax.

It’s like if you have forward rounded shoulders, you will have to force your shoulders back into place by contracting your mid and upper back muscles all day or you’ll stay in poor posture and have a heavier load placed on the upper traps.

According to Katy Bowman, who’s a bio-mechanical engineer that focuses on the body and specifically the pelvic floor, if your hamstrings are tight and inhibited then you can’t use your glutes properly. That’s pretty obvious as if you try to squat down you will lose the lower back arch and begin to round the lower spine and lose the contraction in the glutes.
The glutes are needed to help the pelvic floor.

I am actually more convinced now. I had a personal trainer tell me that I have an anterior pelvic tilt. This is interesting and I completely agree with you now.

[MorningMeditation Junior Member Find all posts View Profile Close MorningMeditation]

Yeah, a pelvic tilt (posterior or anterior) doesn't allow you to breathe deep and breathing deep is the key to relax the pelvis. i experienced myself having a PPT, in your case it's the opposite of me.
i don't know what your personal trainer work on you but you have to stetch/massage your psoas\lower back and strenghten your glutes/abs.

your guide seems to help a lot of people, thank you for that. you think it's possible to add a part on pelvis tilt and psoas release ?

[MorningMeditation Junior Member Find all posts View Profile Close MorningMeditation]

btw i have a question on PE. i've practiced jelqing for a month and a half when i had HF. EQ was not terrible and i've seen no results so far.
Do you think it's possible because i had HF ? maybe now that i'm healed i'll see results ?

[HansTwilight Retired ModeratorPE Gym Editor Member of the Month Jan 2017PEGym Hero Find all posts View Profile Close HansTwilight]

Yeah, a pelvic tilt (posterior or anterior) doesn't allow you to breathe deep and breathing deep is the key to relax the pelvis. i experienced myself having a PPT, in your case it's the opposite of me.
i don't know what your personal trainer work on you but you have to stetch/massage your psoas\lower back and strenghten your glutes/abs.

your guide seems to help a lot of people, thank you for that. you think it's possible to add a part on pelvis tilt and psoas release ?

This is interesting. This might explain a lot as to why the breathing might be an issue for some.