This video is excellent you have inspired me once again. I need to seriously evaluate my excercise techniques. When I work my core front plank/side plank, rollouts, my hips open right up and I know i'm doing something right. On the same note I believe I am compensating more than I realized, this is a serious wake up call for me. Please keep this valuable information coming I am in your debt.
Wow that was really interesting. I didn't know that stability in one area could effect flexibility in a another, but the way you explained it made sense.
Glad it worked for you. It would always be worth adding variety to your lifts, specifically switching in single leg lifts occasionally like you suggested.
(I have a ballet teacher channel & this was very informative! Thank you). This is an amazing video that proved, again!!, that hyper mobile people need more core stability to improve their dancing. Not stretching! I know we don't like to do it but it is such a cause for injury. (I know as I live with a cranky QL. If I don't keep up on my core work, it tells me!). I wonder if this woman was a ballet dancer? Hmmm...
Nice video, thanks for uploading the instruction. I wonder if you have more videos concerning assessing body stability to find out weak points? RU-vid lacks these kinds of instructions. Alot of trigger point massage videos and else but not many videos on body stability as far as i know.
Hi thrillamf I have back problem like you as well. You were saying that you have done lots of various glute and core exercises for the past month to strengthen your back. Dont mind to share the exercise. Thanks heaps.
Dean, this was really awesome video and that helped me as well. Thankyou! Do you have a Mobility routine for the whole body? I want to know if there are other moves that can increase my ROM. Thanks!
Great video Dean, what is advised to do if one has poor hip internal and external rotation ? Would you suggest incorporating side planks and front planks or does the compensation come from tightness of the muscles (abductors, hip flexors, etc). Thank you
Strengthening the core and glutes are the key to eliminate hip and lower back pain. I have found that stretching doesn't do much and massage only offers temporary relief. You have to ask yourself, why are my muscles tight in the first place? Because they are weak! I've suffered for Hip and lower back pain for 3 years. I've been doing various glute and core exercises for the past month and am on my way to full recovery. You cannot stretch a weak muscle, it will cause more pain in my experience.
tried the side plank and bird dog, keeping an eye out for the difference in difficulty on each side, bada bing left hip opened out, right hamstring and calf relaxed appreciably, more comfortable and symmetrical gait and more even deadlift! You are a legend! BTW if there is a huge asymmetry in the deadlift, would it be a good idea to switch to unilaterals eg bulgarians for a while to play catch up?
Would such a problem cause one leg to be longer then the other. I initially had a lower right back problem but since doing CORE exercises and the plank being one of them I've developed a left hip problem and literally no pain in my right back now. When I push my left leg outwards I get wicked hip pain. It's less and less now that I've been doing exercises. I never realized the true importance of the plank specifically like your article on your blog explains. I will now focus on this to help with my hip...
Hi Dean, I am feeling some relief in the lower back area after about 4 days of doing this...this is good news! Couple questions: 1. How do you make sure that you are doing these correctly?...when I do them, I make sure that my core is doing the work, not my arms, and that my lines are all straight. I hope that is correct... 2. Do tight adductors suggest core instability as well? Will side planks help with that?
I would like to learn some of the skills of assessment. I realise I can not buy 20 years of vocational experience but is there some reading material anyone can recommend please? Great vid (from what I understand!)
So you increased her passive range of motion by getting her more stabile. Would think about how her weight bearing active ROM is and how to improve that. I would guess that the stabilization intervention would help that also. What do you think?
This was very interesting! I'm just wondering, how can the core "hold back" the hip? What anatomical structures are holding her back before she activates her lumborum?
It could be, but it may be a bunch of other things too. For this person it worked well, but it may not be the same for everyone. It's worth a shot though.
fucking GENIUS. If my suspicions about my own left hip are correct, you sir are about to make a big difference to my life... btw i show that pattern would that be related to why my left butt cheek, no joke, is visibly bigger than the right? I have always felt that during bilateral lower extremity exercises I have 'leaned' onto the left....thanks
How is it possible to strengthen something that quickly? When you do an exercise it makes the muscles weaker. Only after recovery are they stronger so there must be some other explanation than that you are strengthening the core there no?
+mjdubroy An increase in Strength due to physical changes in muscle fibres takes several weeks. A quick increase in strength is more due to a change in the Neurological Motor Patterns. It is like switching on the correct muscles. The Hamstrings are cramping on the Hip Thrust, not because they are weak, but probably because they are overactive due to not enough Motor Signals being sent to the underactive Glutes and other stabilisers. Not that they are weak either, but just not doing their job yet.
Good evening sir. I am really a big fan of your work. Could you pls pls pls suggest something we could read /study to get to understand this the way that you do OR you'd like someone to? I really really appreciate your work. It's inspirational.
Dean! That video is fantastic. You need to change your photo on T-nation. It doesn't convey the professionalism and confidence you exhibit in the video.
