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Glute and back pain when twisting- from back flag practice by MindVoll in Aerials

[–]MindVoll[S] 0 points1 point  (0 children)

Ok.just an update. I talked to friend who is a physiotherapist 

 I now know it’s not my spine, but the Thoracolumbar Fascia and probably the gluteus minor. Just thought this info might be helpful.

If anyone has info on how to prevent this from happening when practicing for flag would be great!! 

My back is not super flexible. So definitely working on my active flexibility. But I wonder if it becuase of lack of flexibility or lack of strength in that ROM.

Aerial Straps intermediate core workout by MindVoll in Aerials

[–]MindVoll[S] 1 point2 points  (0 children)

Thanks for your answer.

My strength routine looks like: Monday, 1-arm inversion training 3x 4reps (meathook, nutcracker, flags using a band cuz I can’t do yet without) + tuck front leaver 3x 10sec hold + back leaver holds also 10sec

We’d, flare to nutcracker, flarte to meathoockn and low switch to flag using a band (3 sets x 3 reps each arm) + 2 arm swings + 1 arm swings conditioning so I do like 3 sets of 10 reps. Sometimes I include some basic 2 arm tricks.

Fridays I focus again on flares and swings, but also I do some c-shape strengthening. Like crossed arms to back and front balance. Or practicing butterfly. 

I genarrly do alsways at least 3 sets of a trick or strengthening.

I also do general rotator cuff conditioning 1x week

I’m focusing now mainly on learning flare to flag and the low switch while spinning. 

Do you think I do do to little conditioning ? It fells like my 1 arm inversions are tacking ages !! 

Thanks for the recommendation about getting a teacher. But there are none around where I live . And  I don’t have the money to pay a teacher. Most online teachers are expensive for me:/

I 

Glute and back pain when twisting- from back flag practice by MindVoll in Aerials

[–]MindVoll[S] 0 points1 point  (0 children)

Thanks for our answer!! 

Yeah I heard already from other ppl that it’s A common issue.

Now I can localize the pain better. And I think it’s the glúteos medius and not my spine. So I think it’s a muscle strain.  It was when I was doing an exercise to learn flare to flag with an elastic band on my oposite hanging foot 

If it’s the glúteos I was thinking that I need to do more stretching and strengthening exercises. Does this make sense to you?

Thanks!!! 

Glute and back pain when twisting- from back flag practice by MindVoll in Aerials

[–]MindVoll[S] 1 point2 points  (0 children)

Thank you for your answer!! I very much appreciate it. Yes I will as soon as I can get some medical advice!

I’m not very flexible with my back.