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Speed Skating Forum Most of the discussions in this forum will be about inline speed skating but discussions about ice speed skating and quad roller speed skating are also welcome.

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Old February 23rd, 2017, 06:46 PM   #1
kentek
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Default ..that skating muscle

You know the one I am speaking of: lower back pain after tough dbl push workout.
It is aptly pronounced SORASS but it is spelled PSOAS.

There is a good exercise to activate it and make if stronger:

o Lay flat on floor on your back
o Lift one leg only with toe pointed out
o Lift only about 8 inches.
o Do 3X 20 reps on each leg

They will hurt like hell first time you do these.
Sure helps me.
kaw
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Old February 23rd, 2017, 09:13 PM   #2
kufman
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Don't forget to stretch out the front of your hips so that the PSOAS doesn't get abused by the quads and hip muscles. I have had lots of trouble with this.
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Old February 24th, 2017, 12:35 PM   #3
chuckboucher
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Hate to say it, but core work also helps tremendously.

I have been doing a simple routine before crawling into bed:

200 bicycle kicks (5 x 40 w/ 10 second rest between sets)

2+ minute plank x 1

That's it and it really helps. Your core supports everything that stems off of it. (I guess that's why it's called the core. )
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Old February 26th, 2017, 03:27 PM   #4
ursle
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Quote:
Originally Posted by kentek View Post
You know the one I am speaking of: lower back pain after tough dbl push workout.
It is aptly pronounced SORASS but it is spelled PSOAS.

There is a good exercise to activate it and make if stronger:

o Lay flat on floor on your back
o Lift one leg only with toe pointed out
o Lift only about 8 inches.
o Do 3X 20 reps on each leg

They will hurt like hell first time you do these.
Sure helps me.
kaw
I have two suggestions that may also help
A triggerpoint roller, EMS sells them as do good bicycle shops, roll your hips and lower back, the IT band, anything you can get on the roller [get the wide one] kneel on it and roll your shins~~~heaven

We have an Inada Dreamwave massage chair and it taught me an excellent stretch{sucker grabs your legs and hips and manipulates your pelvis}, you want to be in a reclining beach lounger so you can brace your feet, recline, and suck your belly in and tuck your pelvis, hard, now stretch your right hip upward and hold it, then your left, it took me a few weeks before I was loose enough to really stretch it, and it hurt, but now the flexibility is great, and methinks that stretch will attack exactly your tight muscles, it sounds like lifting your leg is doing the same, I'm thinking that attacking the muscle with a stretch rather than loading the muscle might be more efficient.
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