To provide the best experiences, we use technologies like cookies to store and/or access device information. Consenting to these technologies will allow us to process data such as browsing behavior or unique IDs on this site. Not consenting or withdrawing consent, may adversely affect certain features and functions.
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
The technical storage or access that is used exclusively for statistical purposes.
The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
Hi Jeff,
I have a very, very deep lordotic curve which I am trying to correct because my lower back is constantly tight and is causing me discomfort. The left side of my psoas is extremely sensitive and tight. Can I do the psoas press daily as long as I don’t experience any negative effects in my hips and lower back?
I have many areas in my legs, lower/upper back, and hips that I can tell require a LOT of SMR. How many different muscle groups do you recommend doing in one day? My quads feel absolutely great after rolling on them but I haven’t had any releases yet. I feel like I could do this stuff all day but don’t want to overtrain and reverse my progress!
-Ryan
Ryan, If your muscles respond by getting LESS sensitive and you can move better each time you practice rolling our with a ball or roller then continue to do it. Each of us has a unique limit to how much is “too much.” However, all of us will begin to exhibit the same signs of overuse when we do too much SMR–the muscles you are addressing will get MORE sensitive and your movements will not improve (they might even get worse).
We recommend 2-3 areas within a specific region each day. There are many areas you can address using a variety of tools. Work your way through each major region (hip, thigh, calves, shoulder, arms) by doing 2-3 of the techniques for that region each day. Then do 2-3 different techniques the next day, and so on until you have done all of the techniques for that region. Repeat through the list as many times as is necessary to achieve relief of your issue. Seek professional help as needed, as you likely need at least a massage therapist to assist you with some of the denser issues that you can’t quite work out by yourself.
Additionally, if you aren’t yet practicing the “Supported Corpse Stretch” (http://smr.networkfitness.com/files/2012/06/Supported-Corpse-2012.pdf), you should be! Do it every single day until you no longer feel any tightness or discomfort in the front of your hips or lower back. If the 6 inch diameter roller is too high of a lift for your hips to be safe for your back, then use a book or yoga block that is not as tall. Work your way to the 6 inch diameter of a large roller over time. Within a few months you should be able to lie completely motionless for 5 unbroken minutes without any tension in your hips or back. Once you get to that state, use the Supported Corpse Stretch as an assessment every two weeks.
Good luck, and let us know how your hips & back are coming along!