Reduced trunk rotation?

[CT23]

Morning all,

In a seated legs apart/straddle position, if I twist to grab my opposite foot on one side with ease yet on the other side I am severely restricted, is this due to tight lats/back muscles?

[MarkusO]

This is probably a combination of multiple things. I find such combinated stretches not the best tool for measuring left/right differences. Try to narrow it down by testing individual muscle groups. Find the source, even it out and then put it all back together. How do your lats and back feel when you stretch them seperately?

[CT23]

Thanks for that perspective, basic lat stretches (hanging or leaning away from a pole) don't seem too dissimilar, one side is a little more tense during side bend stretches but it is far more pronounced and restricted in the straddle stretch.  So far I've identified a weaker left core/psoas when trialling things like bird dog and 1 legged plank type movements so perhaps that's where the underlying issue is.

[Nathan]

Hi there,

Markus's advice is spot on. You're stretching a long chain of muscles in that position, so it's not great for diagnosis. That said, quadratus lumborum (QL) is a common culprit in that position and probably one of the first options I would explore.

[CT23]

Interestingly I had psoas strength tested by lying down and bringing knee to chest and then resisting pressure trying to push knee away.  Left psoas tested quite a bit weaker whilst right hip flexor is tight.  Any tips for psoas strength?  

[CraigR]

Hi CT23, the movement that you just did to test your psoas strength is a great starting point as that very movement with the resistance will eccentrically strengthen psoas.

Doing the same movement but focusing on actively pulling your knee to your chest as far as possible (using only your hip flexors and not hands) will help you to concentrically strengthening psoas.

You can also try a standing version to use gravity as a little extra resistance. Stand on one foot and put the other foot up on a box high enough so that your hip is flexed at 90 degrees. Now without changing your torso position simply lift that foot off the box, and hold.

Effectively any hip compression movements done with your hip flexed at 90 degrees or more will be strengthening psoas.

Plenty of variations to play with but hopefully these will give you some ideas.