saltosalto

Thank you! Ha! I constantly find myself wiggling my hips around trying to free up whatever is feeling like it is caught, this makes plenty of sense. It definitely feels like there are adhesions to break through. Single leg dead lifts were on my mind today, glad to see that sort of movement recommended. I lost a lot of strength and stability in the opposing leg during recovery. With isolating just one leg, I always worry about the fact my knees hyper extend- any thoughts on positioning there? It feels more natural to be in full extension, but also less stable.

Yes, Kit sent me that video and it was awesome!! I was nodding my head in agreement the entire time- lots of "a-ha" moments, I thought the part about advanced students getting injured more frequently was spot on (guilty!). Thanks, I would have never have thought to start with squat, but it makes tons of sense. I'll be getting that and the pike programs. EDIT: I'm guessing this will be helpful with active flexibility, too? Pike will generally feel ok stretching on the floor unless its a bad nerve day. But for example, doing leg raises on bars I can only get a little past a seated position. The compression element evades me to no end!!!

Hey everyone- first time posting! I’m a recreational aerialist (silks) and train with apparatus 2x week, stretch 1x week and do some light cardio or additional strength building whenever time allows. Last February I tore my hamstring in pancake, a position that has never felt natural to me- there is something with rotating my pelvis and activating the deep core muscles that my body just does not want to do. Couple that with my flexible back and I have a lifetime of stretching in pike/ pancake with a rounded spine I am trying to undo. My instructor was giving me a small push on my back- I felt like I was at the upper ROM, but didn’t feel pain or above average discomfort. I then I heard a huge pop and my sits bone dropped. Of course I clenched and that’s probably where the damage was done. In hindsight we were maybe too aggressive and I was physically cold (Chicago winters, yuck). I took it easy but never stopped training or stretching. I modified. It feels like the hamstring itself is healed but there is some underlying issue with my glute that seems to be aggravating the sciatic nerve. The nerve on that side is constantly irritated and feels stuck. I floss daily, which helps but it feels like there is a wall I cannot move past. Some days it feels like the nerve is so tight it could snap. Some days I have tingles in my foot. Some days it feels pretty good. Before the tear I was making nice progress with pike and pancake, but I have hit a plateau that I would like to try and work though. There are so many moves in silks that I can't do nicely because I can't get that pike compression to happen, I wanted to get either the pancake or pike programs but wasn't sure which would be best to focus on first. Thanks!!