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

Wait a second. Is adductor as same as "inner hip flexors? And hip flexors are "outer hip flexors?

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

Wait a second. Is adductor as same as "inner hip flexors? And hip flexors are "outer hip flexors?

Someone correct me if I'm wrong but I dont think so. Flexors allow the bending of the hip at the waist and adductors allow the hip to move towards the midline of the body. Got that from a google search

[venom888 Senior Member Find all posts View Profile Close venom888]

Yeah the flexors are at the front of your body (ie your quads are flexors). Adductors are for moving your thighs together (I remember the "dd" as same = together), and abductors are for moving your legs apart

So the flexors are anterior chain while your hamstrings and glutes are posterior chain.

Hopefully I got that all right...

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

Two more important role of them relating to creating tightness in pelvic floor are: internal and external rotation of the femur and stabilizing the spine (along with glutial complex). Some of these actions are done by more than one group, i.e. internal rotation of the hip is done by agonist action of adductors, TFL and psoas. Now if one or two groups are weak, the load on other groups is going to be increased and by time, inhibition happens. Yeah, agonist muscles have impact on each other too.
And stabilization is a long story too ...

[PYT Member Find all posts View Profile Close PYT]

I have uploaded pictures of my posture and I would greatly appreciate if you could analyse my issues. I have created a new thread of my own if that helps to talk about it over there - here is a link to my posture photos - https://www.pegym.com/forums/members...s-posture.html

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

I have uploaded pictures of my posture and I would greatly appreciate if you could analyse my issues. I have created a new thread of my own if that helps to talk about it over there - here is a link to my posture photos - https://www.pegym.com/forums/members...s-posture.html

Sway back.
Glute, the whole maximus minimus etc very weak and inactive.
Adductors, very weak and tight (first strengthening for at least 10 weeks, then introducing the stretch).
Weak psoas.
Tight ITband.
The standing position suggests very powerful calves and hamstrings which are carrying the whole body weight. #you may not need to stretch hamstring that much (few times weekly), but calves and shin need everyday stretching. They have bowed your shins.

You're lats are very strong but mid back muscles are not that strong and the traps are tight. There's possibility that improving your hips may improve those as well, but face pull exercises are good to be done in parallel.

I say the same for abs, probably hip improvement will let the TVA to do it's work, but TVA workout never has any harm. Specially when your rectus abdomens is that powerful.

In general an unstable hip with problems around glute (both min and max), adductors and Psoas, like many other sway backs that everything is weak except hamstrings.
And do not slouch with your knees bend more than 90 degrees under your chairs.

[PYT Member Find all posts View Profile Close PYT]

Sway back.
Glute, the whole maximus minimus etc very weak and inactive.
Adductors, very weak and tight (first strengthening for at least 10 weeks, then introducing the stretch).
Weak psoas.
Tight ITband.
The standing position suggests very powerful calves and hamstrings which are carrying the whole body weight. #you may not need to stretch hamstring that much (few times weekly), but calves and shin need everyday stretching. They have bowed your shins.

You're lats are very strong but mid back muscles are not that strong and the traps are tight. There's possibility that improving your hips may improve those as well, but face pull exercises are good to be done in parallel.

I say the same for abs, probably hip improvement will let the TVA to do it's work, but TVA workout never has any harm. Specially when your rectus abdomens is that powerful.

In general an unstable hip with problems around glute (both min and max), adductors and Psoas, like many other sway backs that everything is weak except hamstrings.
And do not slouch with your knees bend more than 90 degrees under your chairs.

Wow thank you for your response Anthony. I thought I had APT from doing the test where you lie down on your back as there is a slight gap between my lower back and floor. I tried to relax all muscles as much as possible in the photo.

What is the name given to my posture where one of my shoulders is lower than the other? Also it is interesting how did you know I had a tight IT band? I can’t run or hike anymore as my right knee gets a really bad pain after a while and I diagnosed myself with IT band syndrome from the symptoms so this makes sense.

Would APT corrective stretches make my posture worse then? Sorry I have so many more questions to ask this has opened a massive can of worms lol.

[PYT Member Find all posts View Profile Close PYT]

Also I have had PE my whole life since I was 16 and I’m 25 now. I’m not sure if my posture has always been this bad. I’ve recently started taking an SSRI for my anxiety and depression as prescribed by my doctor but also have been told if can help with PE so hoping for this side effect lol. However I don’t want to rely on the SSRI and I want to fix my physical issues. My pelvic floor is definitely very tight as I IK a lot in my pants when I get hard or in the night and I have to K to get the last bit of urine out.

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

Also it is interesting how did you know I had a tight IT band?

Difference between contraction of Vastus Lateralis and Vastus Medialis (VMO). Common in sway back that VMO is weaker.

Would APT corrective stretches make my posture worse then?

They fuck you up.

What is the name given to my posture where one of my shoulders is lower than the other?

It's not because of your shoulder, it is due to difference between right and left chest packs. It is common if you are a fan of barbell bench presses more than dumbbell versions, you'll develop that after a while. Always assigning some trainings on each side in isolation is a good idea, remember that while working on glutes.

[PYT Member Find all posts View Profile Close PYT]

Please could you advise what I should and shouldn’t be doing? So I should not be stretching the hip flexors? But I should still be strengthening the glutes? It would be great to speak on chat if you have the time thank you Anthony.

[redbloodme Member Find all posts View Profile Close redbloodme]

hi.do you think that split 180 front and side are harmful or not?

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

hi.do you think that split 180 front and side are harmful or not?

If you can do them right now and doing them, no it is not going to be any problem and kudus to you for being able to do them. Of course you know they don't happen naturally and you have to follow some techniques, i.e. for side split, anteriorly tilting the pelvis and rotating the femur to use a bit hamstring and pushing away the joint restrictions etc.

However, if you cannot do them and are training for them and do it in a wrong way, then yes. e.g. just stretching everything and make an already weak muscle even weaker and instead of increasing flexibility just screw yourself.
I am training for them myself and along the way to improve the front split I realized my hip flexors are still weak for more than 160 something degree, and what body does is it stiffens it to avoid the injury and rupture in the muscles. If you insist and do not pay attention to the pain, you'll get injured. So now I am training my hip flexors in power and size to be able to give them more stretching ability.

[PYT Member Find all posts View Profile Close PYT]

Please can you see my comment on previous page

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

Please could you advise what I should and shouldn’t be doing? So I should not be stretching the hip flexors? But I should still be strengthening the glutes? It would be great to speak on chat if you have the time thank you Anthony.

Dynamic and static stretching for the tight muscles and strengthening for the weak muscles. I have given you very clear opinion muscle by muscle. Optimal movements for individuals are different, based on your power and mobility. I cannot see them on the pics You have to design it yourself.

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

Please can you see my comment on previous page

When Anthony gave all the imbalances that he think you had I think now it's time to research them based on what he said and form your routine. I would suggest then posting that routine in a log with some posture pics. Stretching some muscles can really fuck up your progress so please dont do that.

Should honestly have a warning here or something not to do APT stuff unless you know you have APT. Makes shit so much worse for guys like us that have swayback.