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  1. #1
    11cactus11 is offline Senior Member
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    Default Cossack and lower back

    My new favorite stretch.

    I noticed after performing the Cossack stretch outlined in the joint mobility drill book, that my lower loosens up; the stiff/uncomfortable feeling goes away. Actually, my lower back feels tired, like its no longer under stress.

    And so it appears, IMO, that tight hams play some indirect role in a tight lower back. And all the while I thought my hip flexors were the culprit.

    Any comments/thoughts are welcome. Just something I thought is worth sharing...

  2. #2
    Jordan Vezina RKCTL is offline Senior Member
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    Actually tight hamstrings play a very direct role in lower back issues. Look at the lifting posture of those who cannot touch their toes, normally you will see a loss of lumbar curve. Loosen up your hips and hamstrings and your back will feel better.

  3. #3
    darryllardizabal is offline Senior Member
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    Don't forget to add load to new ROM. Although you have passive ROM, you have to tell your body that it's "okay" by showing it can load it as well.

    What Jordan said is also right.
    Darryl Lardizabal, USAW, Z-Health Movement Performance Specialist (R,I,S,T)
    E-Mail: apolakifitness@gmail.com
    Blog: http://www.movefu.com & http://www.apolakifitness.com

    Disclaimer: Posts NOT intended as professional medical, training or nutrition advice. Please see your trusted medical professional first.

  4. #4
    clavinr is offline Junior Member
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    Quote Originally Posted by 11cactus11 View Post
    My new favorite stretch.

    I noticed after performing the Cossack stretch outlined in the joint mobility drill book, that my lower loosens up; the stiff/uncomfortable feeling goes away. Actually, my lower back feels tired, like its no longer under stress.

    And so it appears, IMO, that tight hams play some indirect role in a tight lower back. And all the while I thought my hip flexors were the culprit.

    Any comments/thoughts are welcome. Just something I thought is worth sharing...
    I just started doing them without weight and I noticed they really loosend up my hips, back, and really felt it in my hamstrings. I'll add weight later because I am enjoying the stretch.

  5. #5
    Steve Freides is offline Senior Member
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    Quote Originally Posted by 11cactus11 View Post
    My new favorite stretch.

    I noticed after performing the Cossack stretch outlined in the joint mobility drill book, that my lower loosens up; the stiff/uncomfortable feeling goes away. Actually, my lower back feels tired, like its no longer under stress.

    And so it appears, IMO, that tight hams play some indirect role in a tight lower back. And all the while I thought my hip flexors were the culprit.

    Any comments/thoughts are welcome. Just something I thought is worth sharing...
    Comrade 11cactus11, the Cossack will open and loosen the hips, the hamstring, and even the groin to some extent. It is a great exercise, I agree - it's one I do every day, and I credit it for keeping my splits good even when I don't practice them much.

    Are you holding onto something or doing the Cossack free-standing? If the former, work towards the latter. And if the latter, then work towards better form - keeping the back more upright, sitting back more, opening the hips more. I respectfully disagree with the suggestion to add weight - it's fine if you do, but you can use your own body for resistance by working on improving your form as a fine alternative to adding weight. The addition of weight changes the dynamics of the exercise, much like the wall squat wouldn't be the same thing if you held a kettlebell in front of you.

    In the interest of full disclousure, here I am doing a few Cossacks, about two years ago, with and without weight, and giving a shout out to RKC-TL Mark Cheng and his lovely wife, Courtney, after watching Courtney do something similar in another video on YouTube a while back.

    http://www.youtube.com/user/kbnjcom#p/u/10/CjyodfhQf0I

    Just my opinion, your mileage may vary.

    -S-
    KBNJ.COM - Steve Freides, RKC II

  6. #6
    ad5ly is offline Senior Member
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    I'm gonna give it a try - the cossack - right after I finish this post. Anything that will make my lower back and hips more mobile I will have an open mind for. thanks...Dennis

  7. #7
    ShuriteKempo is offline Senior Member
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    We use to do those in karate class when I was a kid. We called it the peacock stretch. We did those super set with frog jumps and heavy bag kicks usually until we were about to puke, haha

    I love the cossack, what I learned from the RKC about that movement is you can add weight. Not sure how I did them for 35 years and it never occurred to me to add a little weight once in a while.

    I am hoping adding weight to these with help me with my pistol.
    The Do of Kempo
    Think of yourself as a bladed weapon that requires sharpening daily. Remember the finest edge will dull the quickest, so don’t rest on past accomplishments, keep training. As your technique becomes sharper your skills will be more difficult to improve, then you must increase the realism and intensity of your training. To live the martial way one must train their entire lives.

    Sensei Gary Music Chief Instructor SKTA & OKC
    RKC cert II

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