A stable back! Pain free through movement and strength

Never again back pain: Prioritizing the biomechanics of the spine is the first and most important step in rebuilding and rooting functional movement patterns. This makes it possible to optimize movement efficiency, maximize power development and prevent injuries.

Stable back: Keep your posture

To transfer power safely and effectively through the middle of the body to the extremities, you need to keep the spine in neutral and then stabilize the entire system by tensing the core muscles. This is known as anchoring and at the same time the basis of the stabilization of the body centerline. In this chapter you will learn why the right posture is so important.

The spine remains a weak spot

The book on the subject!
From Dr. Kelly Starrett

Throughout history, progressive thinkers have repeatedly pointed out how important body tension is, especially in conjunction with stability in the fuselage. The concept "from the center to the extremities" is not a new invention.

If the system of the spine is not optimally "organized, " there is not enough stability to transfer the power of the muscles to the nearest joint planes, namely the hips and shoulders. So she is lost to significant parts.

Anchor the spine

Process of anchoring - Step 1 © Riva Verlag

There is a step-by-step guide to stabilizing the spine. We call it the "process of anchoring." But why is the mechanics of the spine more important than anything else? First, the ability to anchor the spine eliminates one of the biggest threats to humans: central nervous system (CNS) injury.

In case of a meniscus injury, you can still go on somehow, even walk. It may not be pleasant, but life goes on fairly well. However, if you suffer a herniated disc or damage a facet joint, the game is over: your musculoskeletal system ceases to operate. They can not run, lift or move fast - nothing works.

And it's not just a short-term break, as spinal injuries are always tedious. You need to adjust to a slow healing process that requires a lot of energy. If it tweaks an athlete in the back, it takes in my experience at least two days until he can train again. But we also hear again and again from athletes who had to pause for one or two weeks (apart from the limited quality of life in that time apart) - only because of a simple and above all avoidable miscarriage in the trunk. So was it worth the extra repetition of the squat with overstretched spine?

Limitations of the movement mechanics

Process of anchoring - Step 2 © Riva Verlag

An inadequately stabilized back leads to restrictions in the movement mechanics. I often deal with athletes whose back, especially the thighs, is as stiff as a board.

Normally you would stretch the hamstrings. But while the muscles would actually be more mobile, the back pain remained. We have found that by anchoring the spine in a stable position, you can increase the range of motion by more than 50 percent

With the hard muscles, the body obviously tries to protect the nervous system. To combat the causes, we prefer to focus on stabilizing the midline, optimal back and spine posture, and good motion mechanics, rather than just stretching to combat the symptoms. If the spine is unstable - no matter in what part - it limits the ability to generate strength as well as the ability to stabilize the hips and shoulders. So it's true that shoulder and knee pain can come from an unstable upper body. To illustrate: Imagine, your upper body and the spine are the chassis, hips and shoulders, the two drives.

Healthy back: all a matter of attitude

Process of anchoring - Step 3 © Riva Verlag

Poor posture excludes a safe and functional position of the hip, knee, ankle or shoulder. That's why we first take care of the back and only then the problems in the shoulder and / or hip.

Because with defective chassis every drive is useless. So first of all it does not matter what is with shoulders, elbows, knees or hocks, whether it is a motor problem or one of mobility. As long as the spine is not in balance, you will not solve the problem. Drainage Process There are three reasons why your spine is in an unstable position:

1. The setting "The task must be done in any case!".

2. Poor postures and movement patterns have become established in training and everyday life.

3. There is a lack of knowledge and ability to anchor the spine, stabilize the back and apply it in every movement.

Process of anchoring - step 4 © Riva Verlag

You need a step-by-step template on how to anchor your spine in the neutral position. Then, even in the case of tiredness, anxiety or stress, the movement pattern remains the same, and your spine always assumes a mechanically stable, neutral anchored position.

Repeat the process of anchoring until it becomes flesh and blood and you can take the stable posture in any situation. This takes a while. In the beginning, about 20 to 30 percent of your attention is needed, just to turn your shoulders out, tighten the abdominal muscles, and keep your back straight. It is best to approach the matter with the attitude that you can only get out of this situation with your back stabilized in a neutral position.

Dr. Kelly Starrett - Become a supple leopard

Our tip from the editor

Become a supple Leopard - The updated and expanded edition

The book on the subject!
From Dr. Kelly Starrett

People want to perform, but faulty patterns of movement can block the body. Often, these performance limiting factors remain hidden even for experienced coaches. Become a supple leopard makes the invisible visible.

Kelly Starrett shows in this book his revolutionary approach to mobility and maintaining performance and provides the master plan for effective and safe movement in sports and everyday life. Hundreds of step-by-step photos illustrate not only how to properly execute training exercises such as squat, deadlift, push-up, kettlebell swing or snatch, clean and jerk, but also how to avoid or correct the most common mistakes.

Kelly Starrett divides the human body into 14 zones and shows mobilization techniques that can help him regain his mobility. The revised and 80-page edition of the bestseller offers dozens of strategies that can be used to target individual restrictions, an injury or a persistent motion error. With a 14-day program, the whole body can be mobilized in just two weeks.

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