Question
Dear Lawrence,

Some time ago, I found out I am grossly out of balance. Physiotherapist suspected that my 'core muscles' (muscles around the spine, deeper layered abdominal muscles) have been overpowered by my erector spinae in keeping my vertebrae nicely aligned. Since the erector spinae are not suited to do that job, I think you can imagine the effects this has on my ability to function normally, let alone on my ability to work out. As a matter of fact I have stopped doing deadlifts and back squats. Even Olympic squats or no-hand squats have become problematic. I won't even go on how I get out of bed every morning:)

So far, I have been working on my posture and this helps to a certain extent. What I think I need now is a way to even out my imbalances, since physiotherapy hasn't done what I hoped it would do. Passive exercises to increase spinal stability like 'supermans' (on hands and knees, left arm forwards, right leg backwards), I can do all day, but do not seem to have much effect, if at all.

So, a different kind of view might be in order here.

Thanks much in advance.

Sincerely,

Robert

Answer
Dear Robert,

My original comment about the kind of exercises you do not being capable of reaching the psoas muscles holds good.  The reason:  it's not a "strengthening" issue; it's a control and relaxation issue.  Moreover, a kind of precision in direction of movement is necessary so that you don't substitute other muscles for the psoas, along with coordination of movements of both legs and the pelvis, as the psoas works in specific coordination patterns and does not work independently.

Strengthening and stretching approaches miss the point:  the point is coordination and control over degree of contraction.

I could infer the kind of exercises you have tried from your original communication; that's why my original comment.

with regard,
Lawrence Gold

Dear Robert,

The core muscles include the iliacus, psoas and quadratus lumborum, which, in coordination with the erector spinae, stabilize the spine.  You can't get at those through the kinds of exercises you do.

Also, if your weight training makes you musclebound (heightened tonus), that creates additional problems.

You need to do training to improve control of those muscles in their native patterns of function.

You may read articles on weight training and on the psoas muscles at somatics.com/page4.htm.  There's a program for training control of the psoas muscles.

with regard,
Lawrence Gold