I have noticed a handful of members that are dealing with lower back tweaks and wanted to lay out a plan to help you to deal with that- as well as hips and shoulders- and if done correctly help ensure that you never go through those issues again.
Introducing “The Trifecta”
We will be looking at 3 different holds to work on building our active flexibility (meaning flexibility that is controlled by our strength).
- Aim at performing your hold for 20 seconds per session (can be broken into multiple sets).
- Aim for perfection of movement-not difficulty of movement (this will make more sense as I release the more advanced steps).
- Train frequently to stay mobile- these sessions should be energizing, not exhausting.
Back Bridge Progressions:
As we work toward building our supple strength, it only makes sense for us to start with our spine. The spine represents the deep centerline of the body, and if any of this is out of line-even slightly- the rest of the body is automatically out of line.
“80% of Americans have some kind of back problem… the number one cause of all this pain and poor function? It’s weakness in the deep muscles of the spine… Deep strengthening exercise is the only way to relieve back pain and restore function…”
-Paul “Coach” Wade
The best way that I have found to cure the deep muscle weakness that causes back pain is through the ancient back bridging family of techniques.
The first step in the back bridge progression is called the “Short Bridge”
Cure bad hips and low back- from the inside out!
Somewhere along the way, people began to put much more emphasis on looks over function. There is no better evidence of then than in today’s take on “core” training. We now focus all of our efforts on building our external ab muscles (six pack), while completely ignoring the internal core muscles that control our alignment. It comes as no surprise that our population today is plagued by hip problems: sciatica, tendonitis, osteoarthritis, etc…
L-Holds are an excellent addition to any “bulletproof joints” program. Not only does focusing on the top position of the leg raise maximize contraction of the deep muscles, it also stretches out the spine and develops “supple strength” in the lower back.
The first step in the L-Hold progression is the Bent Leg Hold
Final key piece to our puzzle here is the twist. The primary focus of the twist is to stretch, release, and strengthen the deep alignment muscles of the shoulders- but the benefits definitely do not end there!
The human body was made to move in all directions- and as we age, maintaining the ability to twist could be of the utmost importance. Just think about how many times in a day you have to twist or rotate to reach something.
The first step in the Twist Progression is the Straight Leg Twist Hold
Thank you for taking the time to read this, I’ll be back next week with the next step in the progressions! Until then, work with these EVERYDAY, even if this step feels too easy (or feel free to come talk to me about what step you should be on.