Sedentary lifestyles are an undesirable hallmark of modern society, affecting a significant proportion of the population. Prolonged sitting (a form of sedentary behavior) has progressively become the norm with computerization in the work place. These developments are not only detrimental for physiological health and well-being with rising levels of obesity, diabetes, and cardiovascular disease, but also musculoskeletal health. Recent research findings have found association between prolonged sitting (>8 hours a day) and increased neck-shoulder and low back pain. Sedentary behaviors may induce a relatively stiff thoracic spine contributing towards the dysfunction in the adjacent spinal regions. This article will provide you exercises to improve your thoracic spine mobility!
Partner Core Workout Series Why Train With A Partner? Core workouts can become repetitive and boring when consistently performed on your own. One of the smartest ways to stay motivated with your core workouts is to add variety. SO grab your gym buddy and join us in our partner core workout series! Partner core Read more about Partner Core Workout Series – How To Make Core Training More Engaging[…]
Low back pain is the leading cause of activity limitation and work absence throughout much of the world and is associated with an enormous economic burden. This called for Preventative measures! Here are 10 exercises from the leading Rehab and Fitness professionals that may help reduce your risk of injuring your lower back!
Everyone has a slightly different bony anatomy. Whether it’s a longer femur, bent shin (tibial torsion), or a rotated hip socket (acetabular retroversion), your anatomy, in addition to your functional goals, should ultimately drive squat depth. So how deep or low should you squat? From an injury prevention and biomechanical perspective, there is only one thing that should matter – posterior pelvic tilt.
Low back pain is one of the most common musculoskeletal diagnoses in the world. The low back is typically considered the lumbar spine region, but it is also important to remember the pelvis and the hips influence motion at the low back. After an injury or unpleasant experience in this region, the human brain is capable of rewiring it’s movement. Sometimes as a protective mechanism, the body will move in a more rigid pattern, thus less dissociation from joint to joint. In these scenarios, you have to go back to the basics to retrain the foundations for healthy movement. This article describes three exercises to help retrain low back dissociation.
Dead bugs are one of my absolute FAVORITE exercises and if done properly with advanced progressions, they can be a core killer!! Learning to activate your deep spinal stabilizers like the transversus abdominis in these positions is imperative before progressing to more dynamic exercises. As with all “core stabilization” exercises, you MUST PROGRESS THEM to more functional and upright movements once your learn what it feels like to truly stabilize your spine!
What is the core?
Before we dive into advanced plank progressions, we must first set straight what the core is and why core stability is so vital for our movement system’s health and longevity. The core, from a muscular standpoint, is so much more than just a 6-pack of washboard arms. It essentially includes any and every that moves the trunk and aids in maintaining a neutral spine position.
This includes the popular “core muscles” such as the rectus abdominis, transverse abdominis, and multifus, but also other muscles such as the latissmus dorsi, quadratus lumobrum, and pectoralis muscles.