Lots of silly core exercises out there have you hop around and twist your spine into oblivion. nonsense. the lumbar spine is built to be stable, and your training should reflect that.
deadbug 2.0. if you’ve got the deadbug down pat, this progression is for you. make sure to maintain a posterior pelvic tilt, keeping that low back flush against the ground.
history of low back pain? work your way into making exercises like this a part of your daily routine, and ditch burpees, crunches, situps, and oblique twisting machines.
#repost@theprehabguys with @get_repost
episode 684: bird-dog bear crawl [core challenge]
tag someone in the bird-dog bear crawl challenge!
here is an exercise that combines both bird-dog + bear crawl into one!
this is an excellent exercise to challenge dynamic core stability. when we say core stability, we are talking about the ability to control the torso, which dictates spinal movement. we want to limit the spine from moving excessively during any movement whether it’s flexion, extension, or rotation. too much spinal movement under heavy loads can result in compensation! compensation can lead to tissue overuse and injury. building a stable core is a fundamental prerequisite to lifting heavier weight safely and effectively.
if you are unsure if you are compensating you can place an object (light medicine ball) on your lower back. if it falls off you are likely rotating at your low back too much. .
sometimes you may need to regress to progress when it comes to mastering an exercise.
to regress this you can perform either bird-dog or bear crawl exercise.
if you think you can perform this bird-dog bear crawl without compensating tag us in your story!
All of the program goodies for fitness for 5k - i'm aready thinking about the next round .... were you keen but just couldn't make it work at the moment (work, life, kids, injury etc etc)? if so i want to hear from you. i want to know ideal times/days and i want to know if you're keen for a spring round. 😎
A little complication of glute exercises. 👆🏼👆🏼👆🏼
targeting the glutes is important not just for a nice b***y but for strengthening the posterior chain. the posterior chain also known as 'the powerhouse', is the foundation of the body and includes the body's largest and most powerful muscles. these muscles are designed to hold you upright the whole day long but because most of us spend more time in a seated position these muscles stop working.
firing them up again is an essential part of your workout and could serve to prevent lower back pain and other postural issues.
these exercises 👆🏼target the glutes and hamstrings mainly but the posterior chain includes:
* -external obliques
* -erector spine muscles
* -posterior deltoids
تمرين "غير سهل" مجرد النظر اليه .. يسبب تعب !
لكنه مهم جدا للرياضيين خاصة في الألعاب الجماعية كونه يحتاج قدرة تحمل عالية 👍🏻
"tag someone who would want to try this❗️
great post by @rethinkingphysiotherapy
norwegian alpine skier aleksander aamodt kilde is back at it again! this guy has incredible power and control
video credit: @olt_teknikk_motorikk
the prehab guys: optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. instilling new meaning into #physicaltherapy. follow us on ig, facebook, youtube, twitter, and make sure to visit www.theprehabguys.com. the information provided is not medical advice. #recovery#rehab#prevention#rehabilitation#correctiveexercise#stretching#crossfit#longevity #movement" (via #repostig+ @appskottage )
tendons vs ligaments
so what is the difference? a lot of people get confused!
a tendon connects muscle to bone… muscle —> tendon —> bone.
they are responsible for helping the muscles move the joints.
the most common injuries include overuse and inflammatory conditions.
a ligament connects a bone to a bone… bone —> ligament —> bone.
they are responsible for stabilising, or holding together, joints.
the most common type of injury is a sprain or strain (overstretch) of a ligament.
Today i was teaching one of the wellness coaches about anti-rotation.
what is anti-rotation? simply put, anti-rotation is using the outer oblique and the inner oblique on opposite sides of the body to prevent torsion of the spinal column.
so you take this picture for example, we have derek doing a single-arm kettlebell in a square stance. the kettlebell is in his left hand. his torso will want to rotate clockwise. so what’s preventing the clockwise rotation? his outer oblique on his right side is contracting to prevent the right shoulder from rising. at the same time, his inner oblique on his left side is preventing his left side from dropping.
why: most people get injured doing some time of lift and twist where there shouldn’t be a twist and then they tweak something.
هنگامی ک در مورد سلامتی صحبت به میان می آید. بی تردید وضعیت صحیح قرار گیری بدن شما هنگام فعالیتهای گوناگون در راس فهرست عوامل مهم سلامتی قرار خواهد گرفت،زیرا به اندازه تغذیه مناسب،ورزش،پرهیز از الکلزیاد و سیگار در حفظ سلامتی بدنموثر می باشد.وضعیت صحیح قرارگیری اندام ها کمک میکند تا کارهایتان را با انرژی بیشتر و استرس و خستگی کمتر به انجام رسانید.
هنگامی ک وضعیت بدن شما در حالت مناسب می باشد. هنگام نشستن،ایستادن و خوابیدن کمترین فشار و استرس روی عضلات بدن شما اعمال میگردد. وضعیت ستون فقرات شما در حالت استراحت و خنثی می باشد،
اعضا حیاتی بدن (مانند قلب)در مکان صحیح قرار دارند،
استخوانها و مفاصل در وضعیت صحیح قرار دارند،و کارایی عضلات حداکثر می باشد.تحلیل و سایش نابهنجار مفاصل کاهش یافته و از التهاب مفاصل جلوگیری بعمل می آید و از مشکلات کمر درد،دردهای عضلانی و خستگی جلوگیری میکند.
در بهبود ظاهر شما موثر است
از این رو آگاهی از شیوه های صحیح ایستادن ،راه رفتن و خوابیدن حائز اهمیت است. #ماساژ #حرکت_اصلاحی #correctiveexercise
Want to improve that split jerk? there’s several ways to do so, but in this particular case i chose the j**k recovery
the j**k recovery helps with the following; a) assists in strengthening the overhead position, and b) the split position cues correct footwork of the recovery from the split, and actively helps to condition the system to maintain balance/position of the bar overhead during the recovery. it can also help with confidence in the jerk
me and @stuartwilson1981 are working closely on rehabbing a chronic shoulder injury. it’s essential that we work on giving the contextual strength the shoulder desires whilst slowly encouraging healing. don’t be afraid to challenge one of the most mobile joints of the system, train it with thought, and it will be strong and healthy