PAIN IN THE BACKSIDE

dutchcan · Post by **dutchcan** » March 21st, 2006, 12:03 pm

advise!

My dutch is showing...meant to say *advice*!

Alissa · Post by **Alissa** » March 21st, 2006, 12:32 pm

dutchcan wrote:
On the erg, the hips don't want to be tucked under. Then make sure your abs are strong so that the lower back doesn't get too much pressure. I hope that makes sense.
Makes alot of sense. Today I made sure my hips weren't tucked under, and it did make a difference. I'm guessing it's the same position used in some of the pilates exercises. This also seemed to make a difference in my lower back. Thanks for the advise!

Exactly right. The pilates "neutral spine" position is the one you want (the pelvis is neither tucked under nor extended back). Combine that with a strong torso (raised chest, dropped shoulderblades, supported by lats & abs for a strong, almost-"regal" posture that can swing forward & back from the hips w/out losing its integrity) and you're set to go!

Alissa

Widgeon · Post by **Widgeon** » March 21st, 2006, 2:47 pm

dutchcan, I also had some difficulty with glut soreness. What I find helps me the most is being careful to stretch my hamstrings before and after my workout and my glutes after each workout. I tend to become more stiff in my left hip than my right which undoubtedly means I have muscle imbalance. The stretch I like the best for my hips is one I found in a yoga book. It is called "rock the baby". Basically, you sit on the floor, right leg crossed in front of you with your heel near your bottom. To stretch your LEFT hip, you now raise your left leg so you have the foot of your left leg nesteled in the crook of your right elbow, and the knee of your (bent) left leg nestled in the crook of your left elbow, flexed up in front of your chest, as if you are holding a baby (leg between knee and foot) in your arms. You now have great leverage to move your left hip. Rocking your "baby" back and forth, rotating in and out and circles of the leg will produce some great gentle stretch on your hip. I wish I had a picture to post. This is a really great stretch for the hips. Good luck.

Pam

pduck · Post by **pduck** » March 24th, 2006, 12:30 am

The pain that I get in my backside is more like bruising rather than sore, tight muscles. I guess it would be the pelvic bones that take the abuse. I use the pad that Concept 2 sells, plus some bubble wrap, plus a folded up towel...and I still get pain on my long (60 min) rows!