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Flexibility V. Strength
For as long as I can remember I have been unable to sit up straight in a pike or especially straddle…my low back always rounds…but I could never figure out if this is a flexibility issue or a strength issue or probably a combination of both?! I’m about 1/2 way through both the 30 Day Take Off and 30 Days to Flexy, and I’m seeing a little improvement! But I’m wondering if anyone else has or has worked through this or a similar issue and what has helped!
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3 Replies
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Hey there!
This is actually a surprisingly common thing! Most of us don’t sit in this position naturally anymore, so our core muscles (including the back!) are weak, and it feels very uncomfortable supporting us in this position!
I still have problems with it, but I am seeing improvement as I work hard to strengthen my muscles, as well as just sitting in this position during yoga.
It’s unlikely to be a flexibility issue, as I think it would be pretty hindering in everyday life to be this tight (I assume you can sit comfortably in a chair with your feet up, and not have this rounding issue, as your back is supported!).
A big part of it is practice. When sitting in this position, think about lifting your chest up. This should engage the muscles in your core in the right way to have you sit upright. However, I would say not to be surprised if this is very hard! If you get tired quickly, that’s okay! You are still strengthening the muscles and working your way toward it. -
In yoga they recommend sitting on the edge of a folded blanket or a yoga wedge like so…
http://www.huggermugger.com/wordpress/wp-content/uploads/2015/05/paschi-carla.jpgThis tips the pelvis forward and allows you to fold forward without rounding. 🙂 It really helps me to feel the stretch in the correct places. You just need to make sure you are sitting on the edge of the blanket, not just sitting flat or it won’t help with the tilt.
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Yep, that blanket is a nice option! Often this issue is do to the muscles of the hips and pelvis not necessarily the muscle along the spine and most people might assume. It can also be tight hamstrings. Working through the conditioning section would be helpful and even focusing on some of the lower body work outs here will help as I have you focus on maintaining and finding your neutral pelvis as it’s different for everyone. This video would be helpful too! Tips for hip flexors https://www.studioveena.com/lessons/view/5357d706-3bc8-456d-876f-5cd80a9aa0eb
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