Re training Overworking/ tight back muscle

In searching for a way to alliate the tightness/ discomfort in the erector spinae muscles, I have found that it helps not to lock out knees on any weight bearing exercise ( esentially keep knees bent)

This seems to disengage the erectore spinae muscles.
This knowledge leads to things to implement during exercise and daily life:

- Keep knees bent on all standing weight bearing exercises: [ Esp. squats, cleans, dead lifts, dumbell
work]

- Walking with slight bend in knee ( as much as possible) in home and in HSA exercise circuit

- bending slightly Forward on seated exercises

Similarity Lebron does alot of  bent leg exercises:

http://www.youtube.com/watch?v=Bl097GexsDM


For some reaso it is on full knee lock out in squats where shaking can sometimes occur.
And you also seem to be alot weaker In the bent leg position, core and glutes engaged. you will also get shaking in this position.

Looking forward to tryinbg this
There is no failure only feedback!

Back Imbalance / Tightness

After a tough running/weights session back muscles especially erector spinae muscles will tighten up fiercely. ( Especially Mid back)

These need to be loosened up...by doing the plough stretch on its own over the baseball or the quadballer.

- When they tighten up it makes tightening of the core muscles very difficult
- It is a fine balance between the two, but we want the core getting used to working more, and the erector spinae working less.

Hopefully this will help with the general tightness, as other muscle will be over working less.

IT BANDS + PLOUGH STRETCH

So after all 2 weeks of not being able to run for longer than 5mins without discomfort generating in my back and hip flexors, these symptoms suddendly let up.

Here are the things done beforehand:

1. Quad Baller on IT Band (But specifically the narrow edge, all the way along the IT Band especially the lower part by the knee)

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2.  The second identifiable exercise i have been trying is the plough stretch, if nothing else this has had a huge impact on the tightness in my back, when sitting, standing, in bed.

( Specifically  2-3  x 1min holds,  adjusting till back releases further, also pre bed )

The key now is to keep doing these things and maintain the state of suppleness you are in now ( whilst training is introduced) with stretching and massage.


Remember that for every Training action, there will be an equal and opposite reaction tightness from the body.


Beware of squats unless you are going to savage Quads + IT bands straight afterwards and next day, or you have a massage booked

So it seems that.... massage into the Bicep femoris and  Glute activation exercises helps me stay on my side when sleeping.....


However the Glute activation exercises seem to fatigue and tighten the piraformis and other glute muscles.... So again, stretching and  massage  are key.

After a upperbody gym session, and stretching and foam roller massage into IT bands and Quads, my running gait felt so much better, if only temporarily at stammer park run.

The Relation of the Quads would make sense, as this latest bout came about after a particulary savage Squat and circuit session ( Inc Squats)

On Testing Quads and IT Bands were extremely tight.


Must Prevent this situation of Around Legs and Bum tightness

BE COUNTERINTUITIVE - PRIORITY OF TRAINING PROGRAM MUST BE STRETCHING/MASSAGE AND RECOVERY.

Note*  IT Band Quad tightness definately affects  glute activation.

Glute Activation

So having  not been able to run without discomfort..... for the past  10 days...

Have tried:

- Stretching glues, Piraformis
- Massage into  glutes and hamstring ( Bicep femoris) without full


Glute Activation seems to be part of the problem.. and has to go hand in hand with the stretching and massage and avoidance of problm exercises

.. using stabilisers of the Glutes/Hips( Inc Piraformis) during All Exercise,

.. Doing Glute Activation exercises as much as possible

Practice all the time

*Remember all Perfection is Practice*

Practise = Try again, Fail again, Fail better

So it has been almost 8 days since i did a heavy deep squat and circuit session[ squats included] and still have not been able to run properly....despite having quite focused massage into the piraformis muscle, adductors and other external rotators of the hip

having done a little bit of self massage/ release + stretching on the muscles of the hamstring ( particularly the Bicep Femoris, which is also an external rotator of the hip) , the symptoms did ease slightly.

It turns out that stretching and massage could be the most important part of my training program this year ( Another Critical Counter Intuitive Gem)

Ergo..... Will not be training so hard that I am too tired to stretch anymore ( in warm up and warm down - Th critical time) and will not  be maxing out on any squat involved exercises unless I have a massage booked for that day or the day after. (Piraformis, Glutes, Hamstrings)

My stretching and self massage game must be Upped.

So...Im an athlete...train every day...almost

Figured out today that over doing it on heavy weighted squats or body weight squats....sends the  my symptoms into overload.

Felt really tight in the left side piraformis over the last 3-4 days, and no amount of stretching (Power Hour) has seem to alleviate things.

So I guess I wont be squatting excessively on weights or in a circuit from now on, unless I know I have a massage session booked for that same day.


Still cant leave out squats all together cos like the poster says.........

Also see link below for more information.

http://www.rice.edu/~jenky/sports/piri.html

Good luck and good training