- spinal paths flexion and extension etc
2. functional patterns knee vulgas led to complete chain and step tips!
The common approach: Telling people to rotate less and isolate areas of improvement.
It is so common to hear “straighten your back” or chiropractors to say “we have to have proper spacing in your discs, we have to think about our spine” The limit of this is the robotic results of “2-D therapy”. And we will learn about how to let this happen naturally below.
First a Quote about the current solutions you might hear “Like forcing a square peg into a round hole we forced two-dimensional treatments on three-dimensional problems. We focused on pelvic tilts, back braces, flatlying strength assessments and exercises. Single joint, single plane stretches were emphasized. We told patients the only good body rotation was no rotation. ” Jason Soncrant P.T., Gary Gray’s Physical Therapy Clinic
The Lumbar Spine is the ultimate Relay Station. It continually takes inertial energy from the environment through an extremity.and transforms it into elastic energy for another extremity to use (ie. From gravity, ground reaction forces, walking, falling, throwing and catching a ball)…, thereby allowing efficient transition from one posture to another..
A biomechanical assessment: Contains insights into the symbiosis of movements and inertia of nature. The testing of your complete movement pattern can tell doctors a lot. Combinations of natural foot structures or other things may cause back pain.
a) sitting will impact trunk musculature
b) problems with stride and leg swings including speed or length can cause hypermobility of the spine
c) foot compensation can lead to walking issues
In closed chain posture if I cannot dorsiflex the ankle and flex the knee, the lumbar spine is forced into endrange flexion to get the hands closer to the floor.
If closed chain ankle dorsiflexion and knee flexion is improved via conservative methods like functional strengthening exercises, balance training, stretching, modalities and orthotics, lumbar spine function is also improved. The patient can reach the floor without going into endrange hip/trunk flexion
excercises to battle back pain.
Prone Cobra Extension: full superman to start, with palms facing. Rotate one palm out, and wide-eagle style your arm back to your butt, while lifting opposite foot. Touch, Repeat 8 times .
Isolated myofascial release: lying flat on back, bend knees up, place tennis ball under lower back, to right of spine. extend right leg straight out, then up to chest. Repeat 10 times.
myofascial release of hip flexors: foam rol your hips straight up and down
Lat stretch for entire chain: Jeff Cavaliere from athlean x has demonstrated that when stretching out your lat you can increase muscle range, and mobility, so that you can reach over head better.
The lat: attaches to the upper arm (humerous), and inserts all the way down to the pelvis (most people). https://www.youtube.com/watch?v=6V5tSn9oEJg
1. Get your arm way up in front of you, then drop down, rotate towards the arm on the bar, then side bend away from bar (spine always moving away from arm)
Your neck imbalances between body and senses (build the bridge):
Elliot Hulse from Strength Camp https://www.youtube.com/watch?v=Hxar8p0WcIM
upper trapezius: anchor arm and bend neck sideways.
rotate the neck away from arm
Scalene: tight from faulty breathing – look up and away
lavatia scapula: with arms bent at side, lift elbow up and away whgile pushing your head down to the side.
Identifying Neruosomatic issue and muscular imablances in posture.
dominant ear etc can cause you to crunch your stomach together, bend your dominant and create a tilt in your entire posture
Fix it: 1. Lying on lacross ball and small oscillations. for 5 minutes.Try to keep the ribcage down, butt long, and try to get the arm up to the ear!
2. use the long elastic. Wrap your hand in the band, and wind it up into a tricep extension position. Head should go into opposite corner which will lengthen the lavator scapula.
3. perform the long lat stretch of external rotators. Extra: to twist use opposite hand to clench.
4. lat and back areas: the policeman hold. go into position slightly and stop your shoulder from setting low. Then lock your hand back with your other arm, this will lock you in for the gruesome sub scapula stretch.
Movement forward and backward to synch glutes and hamstring chains.
Back with Functional Patterns” What? ANTERIOR OBLIQUE SYSTEM
WHY? BEcuZ CroSSFit is his evil villain that is rotten to the core (fundamentally incorrect). How: it changes or decreases the biomechanical system in this case the anterior oblique system such as throwing a ball. if you are doing the power lifting and you arent using your anterior oblique system more pain occurs