i am 50 years old , taught myself the splits after watching van damme back in 1988 , i can still do a mean side and front split , although people differ in what they think is best positionally for the hips it is a physiological and ergonomical fact that tilting the pelvis opens up for greater range of flexibility - Thomas Kurz very worthwhile videos on this subject matter .
Great Exercise. After my ankle fracture I try to stay in shape with 2-3Minutes without Problems but After a few days I‘ve got. back Pain. Probably quadratus lumborum. And a few days later I have glute Medius pain. Any Suggestions? Thank you in advance. Greetings from germany
Tricky as I can't answer specifics over TH-cam. If this specific exercise is causing that pain then I'd suggest backing off on the intensity and building it up based on your pain response. Otherwise, seeking local help so you can get a specific assessment to determine your needs!
Good question! It depends on a few things. In the early stages after a hip replacement, this position will likely be not advised due to risk of injury or compromise of the hip replacement. Once past this stage, depending on your goals, its likely you can challenge your hips into these positions. You may not be able to go as deep or wide though. There will be some structural limitations though - different joint shape/capacity. There are examples of individuals doing quite high level activities after hip replacements! If you're unsure, definitely seek out some local input.
Good to hear it's helpful! It really depends on how intense you make it. More intense with lots of them = less often. Less intense with lots of volume can be done daily (as prescribed in qi gong). Personally I find a dose of holding at the bottom for 3-5 sets of 15-60 seconds 2x/week effective for changes. If you wanted to go up/down like a squat then same amount of sets but 6-10 reps (can hold a weight for overload).
When you want to try and recover what you can and you are dealing with old injuries, spinal injuries and old fractures that also goes up to the neck. A disabled coccyx and bottom is not fun. If you were to probe that pain and follow to where that pain is, it would go in very deeply and cause shock. Also don't recommend specialists, because there is nothing they can't do and we have a shortage and medical professionals, but I am also healer and gifted beyond measure still learning about my disablement.Just to give you feed back, when you say go down deep, for me you go into the disablement, I can't tell you how much it can hurt. However I work with it. For me its the side to side is better, it places less pressure on the coccyx. But I can also count to 7 that is where I can come to the end of reach. So what I would like, if you could do some coccyx and bottom exercises, that I can play around with and see what I can recover and accept what I can't, I would appreciate it. Thanks for the 3 steps out, I am going to play around with the 5 and 7.That is a dancing step, I am good at.
I tend to have an anterior tilt to start with. I'm nervous about exacerbating that by creating tilt in my horse stance. Any thoughts? Thank you for the excellent and thoughtful video!
Thanks for the question! There are a few things we can unpack here. Probably the first is that anterior pelvic tilt isn't a problem! A different way to frame it could be say elbow flexibility. You need to be able to straighten your elbow and bend it fully. It also has some rotation. We want that full capacity otherwise it will make it harder to perform some tasks. Pelvic tilt is the same. Some movements require more anterior tilt and some require more posterior. The resting position isn't as important and probably reflects a lot of factors that may not even be measurable. The horse stance anterior tilt bias is to try and bias the hip external rotation! If you are concerned about doing too much of one thing you could always rest in-between sets with a resting squat position and the tailbone tucked under i.e. posterior tilt. Curious to hear your thoughts!
@@theMSKphysio Thank you for the thoughtful reply. I'm going to experiment with the anterior tilt and try your suggestions of the resting squat position. What a fun and challenging exercise!
Ive had 5 hip surgeries as a kid...is there a way to open up flexibility /mobility so i can do a horse stance? I want to do the horse stance really bad
Hi there. Tricky question to answer without knowing your specific history and doing an assessment. I'd recommend giving a horse stance and see how your body feels. If it is not aggravating, chances are it will help improve your flexibility. Start with a 3 step stance :). If it is aggravating, seek some local help and find a less intense exercise to start with, build up and work towards the horse stance!
DON'T BE ASHAME - WEAR A COMPRESSION SHIRT - TO BETTER DELIVER - AND - PAUSE - TALK TALK - PAUSE EVERY PELVIS MOVEMENT MUST BECLEAR - WHY AM I DOING -- MY TIME TAKEN - NOTHING OF OF VALUE IN RETURN - WHY ARE MEN ASHAME OF THEIR BODIES - OH RELIGION - HIDE YOUR POWER --- BE SAFE -
I felt much more comfortable with 3 steps not making it wide. Great explanation and reasoning.
i am 50 years old , taught myself the splits after watching van damme back in 1988 , i can still do a mean side and front split , although people differ in what they think is best positionally for the hips it is a physiological and ergonomical fact that tilting the pelvis opens up for greater range of flexibility - Thomas Kurz very worthwhile videos on this subject matter .
@@yvancvetkovic7494 agreed!
Excellent job detailing proper cues.
Cheers!
Different people present different ways to do the horse stance, yours makes the most sense to me based on your explanation. Thank you for sharing!
Thanks for the feedback!
Great Exercise. After my ankle fracture I try to stay in shape with 2-3Minutes without Problems but After a few days I‘ve got. back Pain. Probably quadratus lumborum. And a few days later I have glute Medius pain. Any Suggestions? Thank you in advance. Greetings from germany
Tricky as I can't answer specifics over TH-cam. If this specific exercise is causing that pain then I'd suggest backing off on the intensity and building it up based on your pain response. Otherwise, seeking local help so you can get a specific assessment to determine your needs!
I've found that I need to ensure that I am thinking about keeping my knees pushed out so that they are over my feet.
Thanks!
Thank you!
Very usefull ! Thank you!
Pleasure!
Even after both hip replacement ? I use to take Kenpo
Good question! It depends on a few things. In the early stages after a hip replacement, this position will likely be not advised due to risk of injury or compromise of the hip replacement. Once past this stage, depending on your goals, its likely you can challenge your hips into these positions. You may not be able to go as deep or wide though. There will be some structural limitations though - different joint shape/capacity. There are examples of individuals doing quite high level activities after hip replacements!
If you're unsure, definitely seek out some local input.
This is so helpful. How many sets and days per week do you recommend? Thanks!
Good to hear it's helpful! It really depends on how intense you make it. More intense with lots of them = less often. Less intense with lots of volume can be done daily (as prescribed in qi gong).
Personally I find a dose of holding at the bottom for 3-5 sets of 15-60 seconds 2x/week effective for changes. If you wanted to go up/down like a squat then same amount of sets but 6-10 reps (can hold a weight for overload).
I recommend all sets all day
When you want to try and recover what you can and you are dealing with old injuries, spinal injuries and old fractures that also goes up to the neck. A disabled coccyx and bottom is not fun. If you were to probe that pain and follow to where that pain is, it would go in very deeply and cause shock. Also don't recommend specialists, because there is nothing they can't do and we have a shortage and medical professionals, but I am also healer and gifted beyond measure still learning about my disablement.Just to give you feed back, when you say go down deep, for me you go into the disablement, I can't tell you how much it can hurt. However I work with it. For me its the side to side is better, it places less pressure on the coccyx. But I can also count to 7 that is where I can come to the end of reach. So what I would like, if you could do some coccyx and bottom exercises, that I can play around with and see what I can recover and accept what I can't, I would appreciate it. Thanks for the 3 steps out, I am going to play around with the 5 and 7.That is a dancing step, I am good at.
Thank you for your feedback. Good to hear you have individualised the exercise to what you need.
I tend to have an anterior tilt to start with. I'm nervous about exacerbating that by creating tilt in my horse stance. Any thoughts?
Thank you for the excellent and thoughtful video!
Thanks for the question! There are a few things we can unpack here. Probably the first is that anterior pelvic tilt isn't a problem! A different way to frame it could be say elbow flexibility. You need to be able to straighten your elbow and bend it fully. It also has some rotation. We want that full capacity otherwise it will make it harder to perform some tasks. Pelvic tilt is the same. Some movements require more anterior tilt and some require more posterior. The resting position isn't as important and probably reflects a lot of factors that may not even be measurable.
The horse stance anterior tilt bias is to try and bias the hip external rotation!
If you are concerned about doing too much of one thing you could always rest in-between sets with a resting squat position and the tailbone tucked under i.e. posterior tilt.
Curious to hear your thoughts!
@@theMSKphysio Thank you for the thoughtful reply. I'm going to experiment with the anterior tilt and try your suggestions of the resting squat position. What a fun and challenging exercise!
Ive had 5 hip surgeries as a kid...is there a way to open up flexibility /mobility so i can do a horse stance? I want to do the horse stance really bad
Hi there. Tricky question to answer without knowing your specific history and doing an assessment. I'd recommend giving a horse stance and see how your body feels. If it is not aggravating, chances are it will help improve your flexibility. Start with a 3 step stance :). If it is aggravating, seek some local help and find a less intense exercise to start with, build up and work towards the horse stance!
Hi, my thighs shake like crazy when I do these. Is that normal or am I doing something wrong (other than being out of shape, lol)?? Thanks!
Sounds like they're working hard! Nothing wrong with that. Be sure to have a rest too 😊
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video description citing peer reviewed articles? fuck yea
I try when I can!
DON'T BE ASHAME - WEAR A COMPRESSION SHIRT - TO BETTER DELIVER - AND - PAUSE - TALK TALK - PAUSE EVERY PELVIS MOVEMENT MUST BECLEAR - WHY AM I DOING -- MY TIME TAKEN - NOTHING OF OF VALUE IN RETURN - WHY ARE MEN ASHAME OF THEIR BODIES - OH RELIGION - HIDE YOUR POWER --- BE SAFE -
This is incorrect, you need to tuck the pelvis under
From a traditional point of view, potentially. To leverage the hip joint flexibility component, anterior tilting will allow more space to move.