Take the 2-minute tour ×
Physical Fitness Stack Exchange is a question and answer site for physical fitness professionals, athletes, trainers, and those providing health-related needs. It's 100% free, no registration required.

Please help me.

I have spent so many years at the computer. I work out and run so I am tone. Weights once a week (deadlift, squats, just started shrugs). I run 1-3 times a week, 3 miles. Three times a week I do either planks or pull-ups (hand forward), three times a week I do glute bridges (for anterior pelvic tilt) and push ups. On the days I work out I do conditioning: various stretches, psoas with a tennis ball, cobra, stretching hip flexors, etc.

Despite all this, I still have 'geek body'. My anterior pelvic tilt, resulting in its pushing my butt and stomach out, as well as snapping in my hip flexors when I do sit ups for flutter kicks, isn't going away. My shoulders seem to go forward too much, and if I roll my shoulders back to loosen them up, they click a lot. My scapula go out a bit too much, with the right one going out much further, though that's probably due to a very mild scoliosis on that side. My elbows click. The backs of my hands face forward. By bicep femoris muscles in the legs are very tight, and begin to hurt if I walk all day; I try to massage them with 'the stick' a couple of times a week.

What can I do? The above exercises haven't done much for me. Even in the old days, when people were so active and healthy, they didn't move 16 hours a day. Why isn't my frequent breaks througout the day, workout schedule 3 times a week, and getting out and about a couple of times a day fixing this?

Please help -- I want to get rid of this 'geek body'.

Thank you

@ Doc - when I squat I go to around parallel. My heels stay on the ground. I squat between 180 and 200 lbs. I squat normally once a week.

@Vperic - What is your advice?

@BackInShapeBuddy - thanks

share|improve this question
1  
Check out this pdf with stretches -- it's been making the rounds around Reddit since forever and is a nice routine fixing the most common problems. If you are serious about your fitness, consider taking up a beginner barbell (eg. Starting Strength or Stronglifts) or bodyweight (eg. fitloop) routine. –  VPeric Feb 7 at 14:27
1  
possible duplicate of Exercises for a programmer sitting by the PC all day –  JohnP Feb 7 at 14:41
2  
@JayDee When you squat, do you go past parallel? Are your heels on the ground? I ask because I feel full-range squats would go a long way in solving your problems. –  Doc Feb 7 at 15:41
1  
Everything up to 1.5x bodyweight squat is still considered a novice in barbell lifts. Also consider the bodyweight routine, gymnastics is not easy. 100-150 pushups are just an endurance thing, there is not strength component (not to mention, they tend to exacerbate some of the issues you mentioned, eg the hunched shoulders) –  VPeric Feb 7 at 19:46
2  
In addition to the daily stretching, you may want to consider some professional body work by a massage therapist or physical therapist who works from an "Anatomy Trains" standpoint. They recognize the connections from your toe to your head by continuous layers of connective tissue (muscle, bones, fascia.) They can also show you how to use a foam roller to address your restrictions. –  BackInShapeBuddy Feb 8 at 1:13
show 2 more comments

1 Answer 1

up vote 0 down vote accepted

Specifically to the hip flexors problem. I have the exact same problem, and I have significantly improved it with some intense hip flexor stretching. The kinds of stretches that you find on the Internet don't help all that much, so I designed my own.

I basically just work on doing a front split, while supporting my upper body on both sides with a couple of chairs. I just slowly sink into the split while keeping my abs flexed and while leaning back at the pelvis (not the waist).

I also saw a trigger point massage therapist for a while which resulted in definite temporary improvement, but I didn't notice anything permanent.

I'm considering an assisted stretching therapist, but have not tried it yet my old trigger point therapist did do some assisted stretching on me, and it was pretty amazing how much easier it was with the second person and some leverage. Admittedly, we only tried this a few times.

share|improve this answer
add comment

Your Answer

 
discard

By posting your answer, you agree to the privacy policy and terms of service.

Not the answer you're looking for? Browse other questions tagged or ask your own question.