Spine Sparing Secrets: Training Not Straining
Santa Monica, California: Notes from Lee Brandon, CSCS Desk
1. Research regarding Repetitive Micro Trauma is clear! Do enough of the wrong moves enough time, it breaks the system down over time… Print out the Contraindicated exercise sheet from 1986 that I recently found in my archives…WOW. And I wonder why so many of my excessive stretching and dancing clients are buying their pain on the installment plan? For the same reason that any position that encourages “end range training” will eventually break down the spine. Is it possible the protocols we are choosing is replicating a mechanism of injury? The answer has to be a resounding YES with back pain at epidemic proportions! The take home: “Avoid end range training at all costs and keep the spine protected by turning on the correct muscles and keep the correct spine angles (not flat or excessively rounded forward or backward) during all movement!
|Print this out. Biomechanists, spine specialists and
research has not changed
it’s opinion on these moves! Be careful!!!
2. Heard the old adage: “you are what you eat?” Well I propose “we look like what we do (or don’t do)! One sided athletes, look like one sided athletes if precision and care aren’t taken to undo the imbalances that the one sided sport creates! For example, see the sequence of photo’s below:
|What you see here is the percentage of Intradiscal Pressures represented by a number relative to a position.
For example, sitting slumped over is 250% greater compression to the spine than laying down.
|If you don’t have an AB-Inforcer, try this set up!|
|Once you understand the AB-Inforcer Core training basics
then add these gold standards. They assume however, that you understand the precise positioning of the posture and correct muscles to be involved doing these more advanced drills!
|The AB-Infrorcer takes the Rocket science out of training your core!
National Strength and Conditioning Association National Convention