Anterior pelvic tilt/groin issues

[Dave284]

Evening all, as some of you may be aware, I am currently in the midst of a bout of daily squatting. This has opened my eyes somewhat to some of my flexibility/mobility issues that need a little work.

Problems:

1).I have anterior pelvic tilt
2).I get a very sharp pain in my inner upper groin (adductor insertion point id say) if I sit in a bottom position squat and my groin generally feels tight in the hole
3).I have a minor bit of movement in my lumbar spine at the bottom of a squat, less so if I turn my feet out a bit.

What I am doing:

1). Stretching my hip flexors a lot, using a ball on them and doing glute activation before I squat - this seems to be helping and I am generally keeping my pelvis in a better position
2). Tried to get a ball in there, hasnt helped too much...not too sure on this one...tightness in the whole muscle manifesting itself at the hip insertion?
3). rolling a lot and not too sure what else

Any suggestions very welcome. Cheers chaps.

[Dave284]

Incidentally, I also have a terrible hip internal rotation range of movement

[plateau2]

I have APT and tight hips, hips are getting looser, aductors and abductors are both tight too.

twice daily hip stretching is helping a bit, sitting all day at a desk or in a car is not.

Update this thread if you make any progress on resolving things?

[PikeKing]

****ed if I know

[ATZ]

Lower abs and TVA work?

[Sloth]

3).I have a minor bit of movement in my lumbar spine at the bottom of a squat, less so if I turn my feet out a bit.

shouldn't you do this anyway?

[Dave284]

Dropped a few people emails so I ll see what they come up with. ATZ - Im pretty sure that hip mobility is a big part of it, at a visual guess I can achieve about 5 degrees of hip internal rotation...

[ATZ]

Dave, I've no doubt it does as outlined in this article: http://www.mindandmuscle.net/articles/marc_mcdougal/pelvic_tilt?page=0%2C3

However, strengthening the lower abs, glutes and hammies wouldn't go amiss either. IMO, you can never have too strong a hamstring. Robertson did a great t-nation article on it here:

http://www.t-nation.com/free_online_article/sports_body_training_performance/hips_dont_lie_fixing_your_force_couples

[Dave284]

I agree that a lack of core stability is probably a factor. I honestly don't see my hamstrings being a problem though. Essentially what I really want is for somebody who knows what they re doing to take a look at me really, as much as I have tried attempting to piece the answer together myself from cressey and robertson articles hasnt done a lot! Just a case of finding somebody in the know now...

[Narc]

James?

[Dave284]

James?

Emailed him yesterday, see what he comes up with. Another option is an online consultancy with cressey via email and video, he offers it on his website. Id imagine that is rather expensive though.

[Kendrick]

There's no getting round it pal. If you want to get any issues like this sorted you need to see a professional and have done with.

Of course your a hypocondriact bitch whose only redeeming feature is frequent squatting... but that's by the by :)

[Dave284]

Its ****ing my squatting is the most annoying thing, kills me power out of the hole as Im bent over. I also hurt a lot in my hips and back a lot of the time.

[plateau2]

Emailed him yesterday, see what he comes up with. Another option is an online consultancy with cressey via email and video, he offers it on his website. Id imagine that is rather expensive though.

I looked into that think it was around £750...

[Dave284]

Ha I expected it to be very expensive but that really is dear!

[Dave284]

Saw a chap about a thing, essentially reckoned the problem is three fold:

1). tight hip flexors

2). tight piriformus and glutes

3). tight ankles

[Dave284]

http://video.google.com/videoplay?docid=-6529481301858251744#