My pre e diary. Make it simple.

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

Very hard to RK after upper abs work out. Deep breathing is also hard to do after upper abs workout.

What is the best way to stretches your belly? I have tried every stretch from youtube, none of them are good. I have done only 50 abs crunch yesterday and 30 today. I have been stretching my belly alot but still it feels tight.

Positive but also contradic thing happens to me after upper abs work out:

1. I have tail bone pain, this pain is the same as when I did strong RK exersices last year for about 3 day. Does this mean upper abs workout is the same as RK?

2. Deep breathing is super hard because of tight abs. RK is super hard also.

[vamaci Senior Member Member of the Month Sept 2020 Find all posts View Profile Close vamaci]

I get a good stretch by grabbing the upper frame of my door with both arms and moving forward while really stretching my abs, the grip is like this

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

Thanks vamaci, I have already tried this stretch. It is good stretch but my abs is still tight. I have been stretching my abs throuhout the day now.

[vamaci Senior Member Member of the Month Sept 2020 Find all posts View Profile Close vamaci]

Thanks vamaci, I have already tried this stretch. It is good stretch but my abs is still tight. I have been stretching my abs throuhout the day now.

Yea I'm kinda the same at the moment, my abs are super tight and sometimes even hurt.

Weird part is that when i touch them, the muscles don't feel contracted at all. They are just permanently tight.

I've had some digestive issues the past few months and I am almost sure they are partly caused by this too!

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

Yep, I have been stretching my abs a whole day. Still now my abs are in pain when straight ening my back.

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

Funny part of this is I have done only about 50 abs crunch yesterday and 30 today.

[Anthony Gerio N Senior Member Find all posts View Profile Close Anthony Gerio N]

If you have not trained a muscle for a while and start to train it, it is common that it be a bit stiff after first training sessions (DOMS). Also, abs are supposed to be toned and in work if you are not lying on your back, it is a good thing. It pushes down your PF with every breath and keep it there as well as reducing the unnecessary arch in your back by providing support to the spine.

When training abs, it is really really important to pull your belly bottom towards your spine, otherwise the results are not very satisfactory.
For stretching abs search how to stretch it with roller foam for sway back and medicine ball abs stretches, they have been the most effective ones for me. Spine twist is good for obliques stretch as well. I like the 'Upward Facing Two-Foot Staff Pose' too (didn't know it's a yoga pose but used to do it).

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

Thanks anthony, in my experience with foam rolling my thight, calves and shin splints for 3-6 hour/day for 3 day in row. Foam rolling is no way even near better than stretching.

Upward Facing Two-Foot Staff Pose looks like good stretch for abs. This pose is not easy to do.

"When training abs, it is really really important to pull your belly bottom towards your spine" I dont understand this.

[Anthony Gerio N Senior Member Find all posts View Profile Close Anthony Gerio N]

Using rolling foam for stretching upper back is an isolated stretch for the upper abs and not a release technique. You put your upper back on the roller foam and elongate both your upper and down torso (cannot explain it, if you search what I said, you'll find it).

When doing the ab exercises, it is very important for the TVA to be activated as it engages all layers of abs drastically. I used to do sets of 100 crunches daily, but when I started the right way, I could do very very less than that, however I saw the significant results and difference. While you are doing bottom up or crunches stuff or any other ab training, it is important to engage all layers and disengage the lower back muscles. The way to do, is trying to pull you stomach towards your spine.

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

Should I TRUST MYSELF or should I FOLLOW BLINDLY what other succeeded members teaches me?

Following what succeeded members teachings:
-Abs workout
This makes my abs tight and very difficult to breath. RK is super difficult after this workout.

Trusting myself:
-Camel pose (my modified camel pose is more easy to do)
This yoga pose makes me feel PF is stretching. After this pose exersice RK is way way more easy. But this exersice is contradicting with fixing APT. This pose would over arching your lower back to the maximum.

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

Rk is also easier when tilting my lower back than not tilting.

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

After working out my lower back, it is more easy to RK. Again, this exersice is also contradicting with the APT exersice.

[Anthony Gerio N Senior Member Find all posts View Profile Close Anthony Gerio N]

If you have APT, you have to look at causes and results. The abs and hamstrings could be tight as a result of the tilted pelvic, not that they are causing it. Causes are sure tight hip flexors, TFLs and lower back (which the later is caused itself by weak abs and pushing of the flexors and inability of the glutes to balance the forces).
And also, if you train a muscle, it takes sometime for the muscle to repair itself and becomes stronger, looking for results immediately after is pointless. And of course if you use a muscle that is tight and a cause, temporarily it becomes more released, but in the long run still you come back at the first square.

When I was treating my APT, I always felt my hamstrings are utterly tight, but I also knew that it is due to my pelvis tilted forward and constantly pulling the muscle. Instead of stretching it, I developed it. As everything else started to fall in place, the tightness there reduced as well. And just to say, it took me a good half a year to fix my APT with consistent advanced training.

ALL in ALL, IF YOU HAVE APT.

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

I dont know man. I believe there is nothing wrong with arching back. If you have strong lower back ofcourse it will be in arched position.

Look at these athletics. I believe in these kind level of athletics, they have every muscle of their body in balance to be master of their game. Yet, still they all have arched back.

https://images.app.goo.gl/kRX1TLZnjXzFdhcm6

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https://images.app.goo.gl/J9K6AvYUEXAEhBSg8

https://images.app.goo.gl/3JW1yY28Gu39ebSo9

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

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