Kneeling position is painful

[Renee]

Hi Kit et al,

The last time I posted was in 2012...long time. I am still very tight and I really want to get start to address my issues.  I read throughtthe START HERE forum. I also took a look at  the limbering exercises and know the kneeling side bend would be an issue. As posted in 2012, I can't even sit back on my heels. Still can't.  I sit for long hours, I go in the gym and I am pretty strong.  This might to beTMI but I will post anyway. One of the reasons why I am keen on improving my flexibility and mobility is due to my belief lacking in these areas are contributing to painful periods  (primary dysmennorhea). I eat well, I have been exercising for year, recently starting back Chakra meditation chants as well. So the questions are

1) Is it tight hip flexor muscles that are causing the intense pain that I am feeling (please see attached pic. image on left is comfortable position, image on right is painful position. Excuse the cat)

2) The Daily 5 exercise of the Kneeling Side bend might be a bit problematic for me so is this recommended?

3) Due to my restrictions, should I start with the Absolute Beginners Series even though I have attempted stretching in the past? Or should I start with Mastery of Squats program

p.S I suffered a left upper trap injury while doing a back tuck for gymnastics about 4 years ago so I get a burning  pain there especially when stressed. I landed on my head luckily I am still alive. So my upper body is an issue as well.

 

 

[Nathan]

Hi Renee,

2 hours ago, Renee said:

1) Is it tight hip flexor muscles that are causing the intense pain that I am feeling

I can't say whether HF is causing your intense pain, but tight hip flexors are indeed a primary cause of the restrictions shown in your picture.

2 hours ago, Renee said:

2) The Daily 5 exercise of the Kneeling Side bend might be a bit problematic for me so is this recommended?

You don't need to do the side bend kneeling. You can do it standing (against a wall for stability) or seated, as well.

2 hours ago, Renee said:

3) Due to my restrictions, should I start with the Absolute Beginners Series even though I have attempted stretching in the past? Or should I start with Mastery of Squats program

I hope you don't mind if I'm a bit frank, here. You mentioned that you're visiting the forums 6 years later with the same issues, and you want to really start addressing them. The mastery programs are excellent, but they require you to take responsibility for developing your own practice. I'm not saying that you can't do that, but something (priorities, lack of time or motivation, etc.) has prevented you from doing so for the past 6 years. I think that just starting and developing the habit of stretching is probably the best course of action for you at this point. The new Absolute Beginner series is in a follow-along format, which would likely suit you better at this point. Just hit play and follow along. You can always come back to the mastery series when you are ready. For now, just start. And then keep going.

[Renee]

Hi Nathan,

I should rephrase. I started following other programs and stopped because I felt worst afterwards with some of them.  I agree that dedicating the time to stretch is key and I do have a source of motivation more now that ever. I can dedicate the time because of the period issue I mentioned so it is a non negotiable.

I don't mind that you were frank with me.

 

[Nathan]

Hey Renee,

I see! I still think ABS series would be a great place to start, just to get started and build the habit. If you're confident that you'll take the time to explore all of the movements in the mastery series and develop your own practice, then by all means, go for it! The mastery series programs will allow you to find what your body needs, but they will require a more substantial investment of time and effort. The ABS series will still take you through the ST system and get you acquainted with the stretches and principles, but with the follow-along format it will be easier for most to just do it. That really is the most important part!

So ask yourself, honestly, which one you will be most likely to start and continue with, and that will give you your answer 

[Renee]

Hi Nathan,

I just bought the series right before you responded. 

Thanks for your quick response and guidance.

 

[Nathan]

Hey Renee,

Excellent! Happy to help, and keep us updated on your progress!

[Kit_L]

Agree with everything @Nathan said. Persistence and not wanting any particular outcome too much are the keys. You have obviously done a lot of gym work (those hamstrings are impressive, and cats are always welcome) but I will bet the cost of a workshop that your quads are desperately tight, too.

On 5/11/2018 at 5:57 AM, Renee said:

As posted in 2012, I can't even sit back on my heels. Still can't.

Both contribute to that anterior pelvic tilt. Whether loosening this area helps the primary dysmennorhea, only time will tell. Please stay in touch here.