Messages In This Digest (2 Messages)
- 1.
- Hamstring Cramping From: Audiomaven
- 2.
- Complex Movements in Strength Training From: barry grottis
Messages
- 1.
-
Hamstring Cramping
Posted by: "Audiomaven" AudioMaven@aol.com mbastor85
Fri May 25, 2012 11:02 pm (PDT)
Perhaps the problem isn't on the posterior side but the anterior side? Do you have an anterior tilt/lower cross syndrome going on with your pelvis? If so, all the glute bridges you do in the world will be for naught because the glutes will just be inhibited. You might need to open up the hip flexors/locked up short muscles through soft tissue work and some stretching that incorporates a movement pattern and core activation. Then the locked up long muscles will start to fire. Then go to the glute bridges, etc. Two other exercises that I particularly like for building hip mobility/glutes/neuromuscular function are single leg deadlifts and squats.
Alternatively look at the hip flexor stretch proposed by Stuart McGill. The most common hip flexor stretches that most people use really only target the illiacus; one really needs a more three dimensional stretch eg. employing an inline semi-lunge position with trunk rotation and side bending to really hit the psoas.
Or one might also look at your feet and whether for instance whether your big toe has the prerequisite mobility needed. If not, you're going to shorten your stride, place more stress on the LB because of the shifting in the COG and finally resulting in tightening of the hamstrings.
Myles B. Astor, PhD
Equinox Fitness Clubs
New York, NY US
1a.
Re: Hamstring cramping
Posted by: "Mark Powell" boogatc02@yahoo.com boogatc02
Thu May 24, 2012 9:31 am (PDT)
Stephen,
It could be that the muscles of your low back, and especially your glutes are not firing properly, or fully, causing the hamstrings to be overworked. Personally- glute bridges always caused my hamstrings to cramp up, doing them with a band placed around the knees and pushing out slightly takes care of this. I would try some double leg and single leg glute bridges, also lateral resisted band walks- these will activate the glutes. Certainly worth a try..
Mark Powell, MS, ATC, CSCS
Syracuse, NY
_____________________ _________ __
From: Stephen Smith <smitty95153@yahoo.com >
To: Supertraining@yahoogroups. com
Sent: Monday, May 21, 2012 5:20 AM
Subject: [Supertraining] Hamstring cramping
-----Original Message-----
From: Supertraining <Supertraining@yahoogroups. >com
To: Supertraining <Supertraining@yahoogroups. >com
Sent: Fri, May 25, 2012 9:36 am
Subject: [Supertraining] Digest Number 4565
Supertraining is devoted to sports, strength and fitness science, training, therapy and education.
Messages In This Digest (1 Message)
1a.
Re: Hamstring cramping From: Mark Powell
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1a.
Re: Hamstring cramping
Posted by: "Mark Powell" boogatc02@yahoo.com boogatc02
Thu May 24, 2012 9:31 am (PDT)
Stephen,
It could be that the muscles of your low back, and especially your glutes are not firing properly, or fully, causing the hamstrings to be overworked. Personally- glute bridges always caused my hamstrings to cramp up, doing them with a band placed around the knees and pushing out slightly takes care of this. I would try some double leg and single leg glute bridges, also lateral resisted band walks- these will activate the glutes. Certainly worth a try..
Mark Powell, MS, ATC, CSCS
Syracuse, NY
_____________________ _________ __
From: Stephen Smith <smitty95153@yahoo.com >
To: Supertraining@yahoogroups. com
Sent: Monday, May 21, 2012 5:20 AM
Subject: [Supertraining] Hamstring cramping
To the Yahoo Supertraining group,
I would appreciate it if anybody has a suggestion or
suggestions for the following situation.
I am a 52 year old former college football player who practices,
jogging, martial arts, weightlifting, and numerous other activities. Ever since I was in my twenties if I lie face
down in a prone position and I try and bring one of my heels to my glute's, my
hamstring on the leg lifted will automatically cramp. My hamstrings will also cramp after I have
been exercising for a while. I have
tried several things to combat this situation, chiropractic work, deep tissue
massage, static stretching, PNF stretching, ballistic stretching, and acupuncture. I have also been conscious of hydrating
really well as well as taking magnesium supplements in order to combat the
cramping. Please advise, thirty years of
leg cramps has taken its toll on me.
Thanks in advance for your suggestions,
Stephen Smith
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- 2.
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Complex Movements in Strength Training
Posted by: "barry grottis" bardagro@yahoo.co.nz bardagro
Fri May 25, 2012 11:02 pm (PDT)
Hi ALL
I would like
to discuss the advantages of Complex Movements aka Multi – Joint Exercises; aka Compound Exercises in
Strength Training.
As a
Personal Trainer I see a lot of people doing Isolated Movements in the gym,
these are Single-Joint Exercises. The most common Isolated Exercise I see being
performed a lot is the Bicep Curl - this is not the only one, however it is
very common to see guys doing Bicep Curls to try and grow larger arms.
It is far
more effective to perform a Multi – Joint Exercise because the body does not
work well in muscle isolation, rather it works better in movements along a
kinetic chain; that is, large portions of the body assist other portions of the
body in completing a Complex Movement. So instead of a Bicep Curl try doing something like a
Pull-Up which works your Biceps as well as the Latissimus Dorsi, Trapezius,
Teres Major and Rhomboids – making for a far more rewarding workout.
There are
many effective Multi-Joint / Complex Movements / Compound Exercises that work
lots of muscles in the body. They create more stable and stronger joints in the
long run (when done properly), and also burn massive quantities of calories
compared to the single-joint exercises.http://www.bestexerci View this site to see some awesome Compound Exercises forseworkouts. com/compound- exercises/ -
your training.
Note: these
exercises involve the large muscle groups when you exercise. The benefit of
Multi-Joint exercises is they help to create a body that is functional and will
be less prone to injury and tendonitis. When you perform these exercises you
are creating a body that is a powerful, functional unit that works together.
Best Results!
Barry Grottis
Christchurch
New Zealand
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