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Tip: The worst back



Lifters often develop tight hip flexors that cause a slight tilt of the front pelvis. This in turn leads to tension in the lower back.

The natural assumption is to stretch the lower back out of yoga with something like the Cobra posture. The problem is that back pain can actually be a symptom of a bad pelvic position.

  Cobra Pose

If you do not know how to initiate the extension from the thoracic spine and instead overstretch your lower back, just do it a bit overstretched, which is already overtaxed. When you have finished the Cobra Stretch, you go from very overstretched to "normal" overwhelmed. So you think you have found temporary relief.

(By the way, I do not hate the cobra attitude, it's useful if someone shows you how to do it right.)

Transient relief is a very dangerous thing. It's like a crash diet: It may feel like it's going to work very fast, but it's not sustainable and you'll most likely be able to regain greater stability where it's needed. Better mobility will come!

First use the backrest to open the front of the hips. This will help to relieve the lower back and bring the pelvis into a better position.

Second, put this into your overall attitude by training your core to work with this new position. The Pallof press is a great one for that.

  Pallof Press 1


  Pallof Press 2

When done correctly, train your body in force positions that affect your overall resting position Increase your performance and recovery.

Remember, whenever you feel pain or tension, you need to think about your entire body. Rarely, the pain point is the source of the pain.


Pallof Vertical Press



3 lines that make things worse



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