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Kit_L

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Kit_L last won the day on July 14

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About Kit_L

  • Birthday 03/19/1953

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    http://www.stretchtherapy.net

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    Male
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    MV Suu Kyi is back at the Shellharbour Marina, on our way North to Port Stephens.
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    Maintaining flexibility and strength in an ageing body, and trying to stay awake!

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  1. Matt, Do you have the book Stretching & Flexibility? If so, go to the very first exercise, ex. 1, and you will see a stronger exercise that will target that very place that is tight in the middle of your back. The reason we invented the exercise we show in the starter course is that more people found the original version too strong. But I can tell you we taught many thousands of people the same exercise without any problems at all. And the fact that you're using your legs to push your hips forward in this position, while holding your feet, allows you to use as much or as little effort, in the exercise as you want—it is a game changer. If you don't have S&F, I'll copy the exercise with its photographs here tomorrow.
  2. Jim, we can't know what we don't know, and this is truest of all with respect to physical matters. Once we experience something, though, then we do know it. It's a paradox, to be sure, but it's also accurate. The ST system is simply a collection of techniques to encounter that experience. No amount of thinking can do this.
  3. It's worse than that, Jim: you said "you only feel (and therefore activate) the muscles that do most of the work"—no, that's not what happens. You only feel (and therefore activate) the muscles that you have used before to do the same function. Very likely it will be the lower back muscles, and not the glutes. The beauty of Liv's approach is that using the cueing she offers, in the order they're presented, allows the student to acquire a new, and known to be efficient, pattern of activation. If you look at the before and after shots of Craig, her model in the video, the difference in execution is huge. And he was expert in the gymnastics strength training methods at that point. And all she did was talk. The self-cueing, as a result of the cues heard, is the gold of this system.
  4. Images of each one, please, Jim. Re. ABH: it is simply a lack of strength in the active range, as you suspected, especially for people who (like you) have a great passive range. (But see an added note, last par. below.) Add to that the fact that gymnasts and dancers who use this exercise have probably done it thousands of times since they were very young. The way I made this work in my body (when I was doing those things) was to put a weight behind my hear (5, then 10Kg) and drape the body over a curved support. With someone holding my legs, I then practised the "back uncurl" as we called it: going from gentle flexion to extension, starting with the neck, then upper > middle > lower back. This woke up the connection that I was wanting to make, and did improve the ABH. Part of the problem, I believe, is the internal language that we use to structure the experience. By this (and using an ordinary chin-up as the example exercise), if you get up on to a straight bar, and hang, your hands immediately "tell' you whether you are 'strong enough' to do a repetition. This is not always accurate. Any ROM outside what you can do right now can be experienced the same way. Because we are thinking about "strong enough"/"not strong enough" as the structuring idea, the experience is structured in those terms. I have helped a very large number of people to do their first-ever chin-up by helping them up to the final position by lifting them, then me letting go and immediately asking them to lower themselves to the start position, under control. The ones who can then do a chin-up (or two) always told me, "I felt like I could do it", having "felt like I can't do it" only a few seconds before. My point is (not talking about the ABH) is that you feel like you can't go higher when you are in the end position, right? Until you can, you will always feel this. Why don't you try this with the ABH: get into your best position, then ask a student to help you get your shoulders an inch or two higher; you hold yourself in the new position (ask them to let go of any support) and you slowly lower yourself to the floor. Then re-cue (Olivia's video on our YT channel has all the cues), and see what happens.
  5. Hello there, The thickness is simply whatever you need to tip you sufficiently in the direction you need to go in to help the stretch. The tighter you are, the thicker the support you need. I've seen some guys use two bolsters to get enough height! The bolster I'm using is a standard one in the yoga world, and it's about 200mm in thickness and about 600mm in length (8" x 24"), but these are approximate. The really important thing is that it must not deform much under your weight (and that's why cushions are not very good—not firm enough).
  6. No. The most misunderstood aspect of weight training is recovery. The heavier you lift, the less frequently you should train. With respect to recurring injuries, the causes need to be explored. I will return to this. Could you please (once you've recovered) video the movement you describe here—I can't work out what you were doing from that description. Now to my suggestions: please do the following assessment with a friend who can look at your hips and the overall shape of your spine while you do this, and you feel the effects. https://www.youtube.com/watch?v=Rt7zwss7kPo Let's start here. From your post above, it's clear that despite all that you have done, the cause of your problem has not been uncovered. Let us start with the basics—if you do have a structural leg-length difference, even if of only 5mm or so, AND you were a powerlifter, that might be a sufficient cause. Please do this test; it's not subtle or difficult. If you do have an LLD, one side being lifted will feel good, and the other will feel wrong. We will discuss further.
  7. @Jim Pickles, I am talking about having all of the front of the back leg on the ground in the straight-leg partner version of the exercise, as I demonstrate in the Mastery series and the YT videos.
  8. I have a few questions, @danicatrainest. So, how many calories is a modest daily calorie deficit, and how do we measure this? And how do you calculate your daily calorie requirements to start this process? What does balance and moderation look like? How does one make this happen? What do you have to know first before even attempting to define "balance" and "moderation"? Again, the term "balanced meal" has not be defined in any meaningful way, to this point, and it's not clear to me how this undoubtedly sensible suggestion can be put into practice. At this point in the article, I am feeling that the author simply prompted ChatGPT to synthesise sensible-sounding general advice on diet and nutrition. I will keep reading. The very next sentence is all I needed: "This approach" in the sentence immediately above refers to the preceding sentence, the one about the desirability of "eating balanced meals" to keep the metabolism revved up. All the quotations from this article are the most general advice or general perspectives on food, nutrition, and how to eat. In my view, someone can read that article and literally know nothing about how to achieve these outcomes. Was it written by ChatGPT? Perhaps I am being too harsh in wanting practical advice. I ask the OP to come back to us and offer his/her perspective on the trainest article. @Lee Christopher: did that article help you in answering your question, How do you balance enjoying your favorite foods while still managing your weight sustainably?
  9. @danicatrainest: if you can relate to the OP's question, as you say, can you please tell him what you did yourself to achieve this balance?
  10. @Lee Christopher: Well, logically, you can't eat your favourite foods in the same amounts as you have been—that's what has lead to the desire to diet. Personally, going keto is the fastest way to improve one's BMI. And it is possible to continue to get stronger and cut fat on a keto diet, and be all natural. And one version of the keto diet (the cyclical keto diet) builds a cheat day in weekly—make this the one you share with your friends; weekend days seem to fit better in this regard. And as a lifestyle choice (so not a diet) explore intermittent fasting. It's true "Men's Health" currently claims that this (IF) is their idea, but in fact it was Martin Berkhan's invention. It is how both Olivia and I eat, 365 days/year, dipping into the stricter keto way only when necessary. Martin is a bodybuilder with very low body fat all year around, and his story alone is fascinating. The short story is it's not possible to lose body fat unless your glucagon levels are high enough to cause the secretion of leptin, and that never happens on the Standard American Diet ("SAD"). Finally, please read this:
  11. @Nathanc: The area that you have circled above is a classic location example of where hip flexors can cause low back pain. Can you try the wall quad hip flexor stretch and report back? If your hip flexors are tight, then you will need to do the parter hip flexor stretch when you are ready for it. Both of these are on our YT channel. There is no substitute for this. What our advance class found was that until you can get all of the front of the back leg on the floor, habitual tension in this area persists. And the partner ones: https://www.youtube.com/@KitLaughlin/search?query=partner hip flex
  12. @Nathanc: does a book feel better (or worse) under one foot vs. the other? If it feels the same, then probably not important. The next step is to reduce any left-right differences in the key ranges of movement: hip flexors, hamstrings, L–R rotation, and piriformis. The capacity to touch the toes is strongly related to one's proportion—if you can't sit on the floor with a straight back, then the hamstrings and possible piriformis are too tight for your proportions. Please search the kit laughlin channel on YT; all the important exercises are there, and free. Tight and asymmetrically tight hip flexors will be my guess (I drove a tractor for many hours too) and they can definitely cause the symptoms you describe. Usually, in my clinical experience, tight hamstrings are not a cause of low back pain; rather are a symptom of deeper causes. If the leg-length test is inconclusive, then assume hip flexors and piriformis. Try the recommended exercises please and report back.
  13. @Nathanc: Have you done the leg-length test yet? Please do that before we make any recommendations. R–L differences in flexibility are a clue, for sure. I sent you the link to this test by email, but here it is again: https://www.youtube.com/watch?v=Rt7zwss7kPo& Please watch it through first, and better yet if you have a friend who can assess you as you do it. If you've seen multiple specialists and no cause has been found, then likely you are suffering one of the "hidden causes" I write about in this free e-book: https://pdf-versions-of-books.s3.us-west-2.amazonaws.com/2020-HCOBP-v6.pdf These hidden causes are all muscular, too.
  14. Yes: do it the way that feels the best to you. All exercise positions are only templates—playing with what you find there is the essence of this system, and that's what you are doing. Keep going.
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