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Old 01-16-2012, 10:01 PM   #1
Bradley James Thompson
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Sitting

What muscles does sitting shorten. I think sitting has caused most of my knee problems due to it shortening and/or tightening certain muscles, with pulling resulting in ITB bending the lower leg outward.
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Old 01-17-2012, 06:30 AM   #2
Steven Low
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Re: Sitting

wfs
http://www.eatmoveimprove.com/2009/1...-dysfunctions/

THe muscle you are referring to that is pulling your leg outwards is likely your psoas major.

TFL pulling on the ITband maybe, but that's more likely to be some tight gluteal muscles.

Regardless, read the above 5 part series
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Old 01-17-2012, 12:12 PM   #3
Aaron Gainer
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Re: Sitting

Basically, stretch your psoas and quadriceps out every single day for 5-10 minutes while trying to avoid adapting one single posture(in other words, keep moving around) for a long period of time. There are other areas to stretch, but I find this tends to alleviate most of the issues since sitting is primarly hip flexion.
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Old 01-17-2012, 09:53 PM   #4
Bradley James Thompson
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Re: Sitting

What doesn't make sense to me is that I KNOW I'm tight from sitting, but everyone says certain things should be tender as a result, but they are not. I can foam roll my ITB all day long and it doesn't bother me.
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Old 01-18-2012, 04:56 AM   #5
Aaron Gainer
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Re: Sitting

Use a harder tool such as a lacrosse ball.
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Old 01-18-2012, 03:12 PM   #6
Bradley James Thompson
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Re: Sitting

Quote:
Originally Posted by Aaron Gainer View Post
Use a harder tool such as a lacrosse ball.
I've also heard the IT Band itself doesn't stretch.
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Old 01-18-2012, 11:31 PM   #7
Bradley James Thompson
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Re: Sitting

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Originally Posted by Aaron Gainer View Post
Use a harder tool such as a lacrosse ball.
How do you use a lacrosse ball on the ITB? It's so unstable and the ITB is so large that it would take an hour to get the whole thing.
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Old 01-18-2012, 11:57 PM   #8
Michael Ko
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Re: Sitting

You're right, the IT band doesn't stretch. When you are mobilizing the IT band, you are trying to release any connective tissue that is not letting the band glide over the hamstrings and quadriceps. If you want true length from that structure, you can mobilize the tensor fascia latae (TFL).
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Old 01-19-2012, 06:35 AM   #9
Megan Zetter
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Re: Sitting

You can stretch tight muscles all day long, but if the antagonists are inhibited, you will not make as much progress. Glutes are notorious for not firing properly. I'm sure Steven Low has a lot of great information within that link he posted. I'd check it out.
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Old 01-19-2012, 09:15 PM   #10
Bradley James Thompson
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Re: Sitting

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Originally Posted by Megan Zetter View Post
You can stretch tight muscles all day long, but if the antagonists are inhibited, you will not make as much progress. Glutes are notorious for not firing properly. I'm sure Steven Low has a lot of great information within that link he posted. I'd check it out.
I suspect that's not the source of the problem though. My quads and legs in general feel weird not because the glutes won't fire but because of other problems. Though I won't say the glutes are not an issue, except I spent a lot of the last two years working on the glutes. If I can address the other issues, I think I can take care of the glutes easily.
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