FLEXED LUMBAR SPINE OR NEUTRAL PELVIS?

Picture 1 = Anterior Pelvic Tilt

Picture 2 = Neutral Pelvis

I have my finger on my Anterior Superior Iliac Spine (ASIS/most antierior bony prominence at the front of your pelvic bone) & my thumb on my Posterior Superior Iliac Spine (PSIS/bony prominence at back of pelvis, usually where your dimple is), when these two points are level, you are in a neutral pelvic position.

I wanted to bring attention to the fact that there is a difference between causing a flexed position in the lumbar spine (lower back) and creating a neutral position at the pelvis. When your pelvis is in a neutral position, it doesn't necessarily mean that your lumbar spine is going to be in a flexed position.

I say this because I often find that people who have a history of lumbar disc bulges or herniations seem to perceive a neutral pelvic position as lumbar flexion.  They also tend to be afraid of moving their pelvis out of an anterior tilt as they use it as a protective mechanism to avoid lumbar flexion.  

The main issue I have with this is that although a flexed lumbar spine (particularly under load) causes disc compression, so does an excessive anterior pelvic tilt, not only does this alter the pressure at the discs but it also causes Sacroiliac Joint (SIJ) compression & encourages core instability.  The majority of people who have excessive anterior pelvic tilts also have dysfunctional glutes (glute activation decompresses the SIJ). One of the roles of your glutes is to create a posterior tilt of the pelvis.  If you never let your pelvis move out of anterior tilt then you are disabling your glutes (compare the above two pictures again and tell me which one can you see more glutes in) and you can probably add obliques; abdominals; TvA to that dysfunctional list too. You can tell by the creases of my top that in the first picture on the left my abs are stretched and elongated and in the picture on the right, they are contracted. Stretched abs = unprotected and compressed lower back!

Your body will find stability where it can if it is lacking and this can be in the form of SIJ compression due to dysfunction in your core musculature.   Make sure you aren't forcing yourself into anterior tilt, whether under load (lifting or pushing weight) or not but working on pelvic stability instead so you know where neutral is.

Don't feed a habit...CHANGE a habit!

MYTH BUSTING!

There are two very common myths that people have been led to believe and I have them come up repeatedly in my work, I'd like to draw attention to them and ask that you please please please think before taking these myths on board.

Number 1 Myth:  "I need to do situps to strengthen my core"

What I would say to this:  No offence to anyone who has ever used this phrase but it is Balderdash!  

Number 2 Myth:  "I need to use a weightbelt to support my lower back"

What I would say to this:  Please see Balderdash comment above!

Now these are extremely common and easy mistakes to make as these days there is so much access to information out there that it is hard to sieve through the crap and find the honest truth. And I hate to say it but there are a lot of trainers out there who have very basic knowledge and either haven't been exposed to or sought out the truths as yet or don't have the understanding.

There are also issues of jumping onboard the "things that are cool" train and accessorising the crap out of yourself in order to look the part.  Last time I checked, all I needed to train was myself, just a body, maybe some clothes, leave the shoes at home though! 

Maybe a mate of yours trains in a belt and raves on about how "secure & strong" his back feels when he's lifting.  So you're like "cool dude, mind if I try?", then you're like "wow, I can lift more with this belt on and everything feels so tight".  Or maybe your trainer encourages you to wear one as they think it will protect your back.  If any of these scenarios ring true please please please stop and ask yourself WHY???!!!  

This important little 3 letter word has somehow become lost in society.  No one seems to turn around anymore and challenge what they are being told.  Everyone just accepts, particularly if it is coming from someone in authority or if it is someone you should be seen to trust.  Go out there and find the truth for yourself and then challenge it!

The thing with the situps is that your Rectus Abdominus (six pack muscle) is not your core! It does not protect your lower back and if anything can actually make things worse if you overuse your Abs and cause dysfunction in your system.  You can also do harm if you already have core dysfunction (which is highly likely if you have or have had lower back pain) and are doing multiple situps as your back will not be protected throughout the movement.

Your deep core muscles comprise of your Diaphragm (hence why I put so much emphasis on breathing when it comes to core function); Pelvic floor; Transversus Abdominus (TvA); Multifidus & to a degree your Internal Obliques as well.  Your Rectus Abdominus is a global muscle and is not designed to be a stabiliser.  The above mentioned muscles have to work in synergy (when you have a functional inner unit) to control Intra Abdominal Pressure (IAP) on lifting.  If any of them are out of sync and being lazy or even being overkeen and have become overactive then it blows out the whole system.

Weightbelts prevent you from being able to access your breath properly (creating dysfunction) and last time I checked you were born with a weightbelt, it's called your TvA ;-)...try using it!

If you'd like to know the secret to a stable lower back and a better functioning unit, let me tell you...FUNCTIONAL BREATHING! :-)  It's that simple, well initially anyway, that is where you start...no point in trying all these fancy core exercises or thinking 100 situps a day will save your back.  Start with breathing please!  Once again, please check my stability exercises library for the intro to breathing, My Youtube Channel has my video on it as well and you can refer to my facebook page for an awesome interview link on breathing and pelvic floor.

For further reading on why I hate the weight belt and how it is making your back WEAKER & DYSFUNCTIONAL, yes, I said WEAKER, please look back through my blogs for my blog post on the weight belt and all will be revealed in more detail!

Please feel free to leave a comment below if you can tell me the benefits of wearing a weightbelt. Same goes for the situps.  I'm very interested to know what people's views are or what they have been told.

THINK TWICE BEFORE YOU BELT UP!

More often than not I see loads of guys and girls donning the weight belt during lifting sessions, regardless of whether it is a heavy strength session or a metcon that is being carried out.  

When did the weight belt trend begin and what knowledge have we gained since then?  

Do you even know WHY you are wearing a belt if you are someone who puts one on habitually before each session?  

I have tried to breakdown an article by Paul Chek on the subject to highlight the most important points made.  I strongly advise anyone with an interest in prolonging their low back health or anyone currently using weight belts regularly to read the full article here.

Weight belts have been known to be used as far back as the early 1900's, with no clear reasoning behind the reason for their use.  It may have been in line with medical trends back then to use corsets as a treatment for scoliosis and back pain?

These days there has been much research into the area of lower back stabilisation and low back pain resulting in a much more in depth understanding of the stabilising system of the spine.

Cue The Inner Unit & The Outer Unit…

The Inner Unit consists of A)  Transversus Abdominis  (TVA) & posterior fibres of Obliquus Internus, B) Diaphragm, C) Deep Multifidus, D)  Pelvic Floor Musculature.

These muscles play a vital role in lower back stabilisation!  A study carried out in 1999 concluded that in people without back pain, the TVA fired 30 milliseconds (ms) prior to shoulder movements and 110 ms prior to leg movements.  During each variation of movements performed within the study there was still synergistic (muscles working together to perform a movement) recruitment of all inner unit muscles.  It was noted that regardless of movement plane or pattern of the subjects, the TVA muscle appeared relatively consistent in its activation pattern.  Researchers propose that the nondirectional, specific activation of the TVA relates to the dominant role played in providing spinal stiffness.

 "The TVA, in concert with other inner unit muscles (Figure 1), activates to increase stiffness of spinal joints and the sacroiliac joints (6,7,15). Activation of the inner unit provides the necessary stiffness to give the arms and legs a working foundation from which to operate. Failure of the TVA to activate 30-110 ms prior to arm or leg movements respectively has been correlated with back pain and dysfunction (6, 16). The inner unit is part of a system of stabiliser mechanisms, all of which are dependent on the integrated function of all inner unit muscles." - Paul Chek

Couldn't have said it better myself!  

The Outer Unit consists of many muscles such as the External Obliques, Internal Obliques, Erector Spinae, Latissimus Dorsi, Gluteus Maximus, Adductors and Hamstrings working together with the inner unit to achieve co-ordinated movement.

Here is a simplified version of the inner/outer unit systems.  Using a pirate ship’s mast as a human spinal column. While the inner unit muscles are responsible for developing and maintaining segmental stiffness, the bigger muscles, shown here as guy wires, are responsible for creating movement.

The Inner and Outer Units Simplified

The outer unit muscles of the trunk demonstrated here are (A) rectus abdominis, (B) internal and external oblique, (C) erector spinae; the outer unit actually contains other muscles, which have been excluded for simplification. The inner unit, which contains all the muscles demonstrated in Figure 2. is demonstrated here as (D); the multifidus acting as segmental stabilizers for the purpose of controlling joint stiffness. To tighten the guy wires (A-C), which provide gross stabilization of the ship’s mast without synergistic tightening of the segmental stabilizers (D) would obviously result in increased potential to buckle the mast. The mast represents your spine!

"Recruitment of trunk stabilizers via EMG with and without a weight belt has been studied. These studies concluded there was increased recruitment of the erector spinae and rectus abdominis when wearing a belt. Now that you understand the workings of the inner unit, it should be evident that by recruiting the larger, gross stabilizers without proportionate recruitment of the inner unit musculature responsible for regulating joint stiffness, the result could certainly lead to spinal joint dysfunction or exacerbate an existing condition. It is also likely that prolonged use of weight belts will result in coordination problems within the inner unit muscles and among the inner and outer unit systems." - Paul Chek.

Now, all this said, if you are someone who regularly relies on a weight belt and this article opens up your eyes into entering the world of being Back Strong & Beltless.  Please refer to Part 3 of the article where Paul will talk you through the safe and necessary steps to take in order to wean yourself off the belt.  Your current movement patterns will be reliant on your weight belt and getting rid of the belt all of a sudden will no doubt result in injury.  Wean yourself off slowly and carefully and get your internal weight belt working for you instead!  Just as nature intended!  :-)

All references can be found on Paul Chek's full article.

REGRESS TO PROGRESS

To quote Pat Flynn from Chronicles of Strength (love this simple, yet effective way of summing up this whole blog post in 3 small symbols)...

"- = +" :-)

The golden rule in movement:  REGRESS TO PROGRESS!...

For the trainers out there:  please don’t expect your client to “get” movement by handing them a weight they’re not ready for and just expecting them to move correctly by shouting out a few cues to them…it ain’t gonna happen!  

The only thing that happens is they learn bad movement and possibly land up with an injury.  

For the fitness enthusiasts out there: you have to break down movement and work on the weaknesses within a movement pattern in order to progress a movement. Don't just think that practising single leg squats or pistols is going to get you better at doing pistols...it's only gonna get you injured.  There is a reason why you struggle with certain movements, you need to find that reason and work on it!  Maybe your ankles aren't mobile enough; maybe your hips are unstable; maybe you lack good sequencing in your inner unit (core); maybe you have flexility issues in either certain muscles or joints; maybe fear is holding you back; maybe all of the above! :-o  There are a number of possible, likely reasons but you need to find yours.

Just because your mate did loads of hamstring flexibility and went from finding pistols difficult to being able to achieve them, doesn't mean that's going to work for you.  We're all individuals here and you need to treat yourself as one.  And holding a kettlebell out in front of you is not the answer, yeah, you might feel more stable but maybe, just maybe that is because you have core issues and the kettlebell is forcing your body to react to the weight by engaging your core before you descend, but what happens when you try again without the kettlebell?  

I'd suggest ditching the kettlebell and stepping away from the pistol for a while to work on core sequencing...once you've made progression there, find ways to progress.  I'm just using pistols as an example, this applies to anything in life.  And it takes time, you're not gonna fix things overnight.

So please, think before you cause yourself harm.  If I gave you one Golden Rule of advice it would be CHECK YOUR BREATHING!  This is highly important for any form of stability work.  If your'e unsure, my stability exercise page has a great description of how to check your breathing and how to correct it, I have video links on Youtube to help as well & my facebook page has a link to an awesome interview with Dr Perry Nickleston & Julie Wiebe on the pelvic floor & breathing...Check it out!  Core function begins with breathing!

I repeat:  Regress to progress…Perfection before load…Get assessed if you're unsure...

PREVIOUS INJURY IS A BIG PLAYER IN THE MOVEMENT GAME!

One of my clients, who is a keen diver, tells me whenever he swims or dives he usually always gets pretty bad cramping in his right hamstring towards the end of the swim/dive and wandered if there was anything he could do for it.

After a couple of minutes of assessment I had discovered he had a hamstring to quad dysfunction & his hamstrings were compensating for his medial quadricep (Vastus Medialis) predominantly. His VMO muscle (Oblique fibres of the Vastus Medialis that form the teardrop muscle at the knee) was particularly weak and had some noticeable wasting. His quadriceps in general on the Right side were slightly wasted in comparison to the Left.

He then precedes to tell me when he was 15 years old (+-50 years ago) he tore his medial quad & never got treatment on it, there was a noticeable dip in the muscle bulk as well which had been there ever since (a give away for a full tear or a possible partial tear). EUREKA!  

So our findings related back to an ancient injury from decades ago that has manifested as dysfunction in his right side and causing him problems at this time.  He admitted never having issues after the injury healed and kept playing footy for years.

Moral of the story, even though his injury was decades old and he'd adapted to it in a way that enabled him to get away without too much trouble for many years, it eventually comes back to bite you in the ass!  Some cases being worse than others but don't ride on dysfunction for too long as it will always win!  Post injury compensations stay with you for life, unless of course, you seek help to change them!

MOVEMENT...WHAT IT REALLY MEANS!

American Turner Gymnasium 1860

An online lecture I saw recently given by Dr Ed Thomas, an expert in the foundation of Physical Education, drove me to analyse what fitness is today in comparison to what it was historically.  Historically, there are three fundamentals of movement and fitness, these are Progression, Variety & Precision.  

Now from what I can tell and have observed over the years is that the majority of fitness enthusiasts seem to do well to take care of the Variety aspect of fitness, it's not hard to keep workouts varied.  Progression seems to be mostly adhered to, it's quite simple, you learn a movement to a satisfactory level until it becomes quite comfortable and then you progress that movement, either by adding weight, increasing reps or challenging the movement to a higher level of difficulty (i.e. advancing from a squat to a single leg squat progression).  Now, I have to take a pause here, although progression seems to be quite evident in most fitness programmes, there is a little issue that is quite niggling…this would be the over-eagerness to progress.  This is a huge issue that is present within our field, you may have someone who is recently able to squat their own bodyweight comfortably but then wants to throw 40kgs onto their back and continue to squat, or a personal trainer who wants to make a client sweat more by handing them heavier weights resulting in a less precise movement pattern.  You can't expect the body to move as efficiently with extra load in a movement pattern that is newly learned with only bodyweight or that is challenging enough with the current weight used.  This brings me to the third and final (and I personally believe the most important) fundamental...Precision.

We need to find a way back to basics and get the population moving well and precisely again, we are so far away from our own mind-body connection that most people just go through the motions of exercise without ever making a conscious connection to how they are moving, why they are moving or how they are breathing.  There was no sloppiness in movement back in the 1800's & most of the 1900's, precision was the key focus and the fitness just followed.

In Gray Cook's book, "Movement", he talks about the origins of Martial Arts and sums up what fitness should and used to be.  Somehow recent generations have managed to distort this approach and turn it on it's back.  Current jobs and lifestyles have a huge role to play and make it hard for the body to hold onto fundamental physical fitness, but not impossible by far!  "Purposeful movement perfection was the focus, and physical conditioning happened as a natural side effect".

Modern day gyms are stacked full of equipment promoting dysfunctional movement.  The use of fixed machines encourage your body not to utilise it's core stabilising musculature and instead, rely on your large, global muscles for movement.  In our daily lives we need to be able to squat, lunge, push, pull, reach, run, bend and rotate, all done whilst fighting gravity (not sitting locked into a machine).  This is when our bodies are moving as intended.  These are the movements we need to perfect and do with precision in order to be healthy, fit individuals avoiding injury.

Look at gyms from ancient times and see if you can spot a hamstring curl, a pec deck or a leg extension machine anywhere?  They only use anti-gravity equipment in the form of ropes, rings, parallel bars, ladders etc and hand weights in the shape of dumbbells, kettle bells, medicine balls and clubs.

Train functional movement patterns and make sure you do it with Precision, Variety & Progression in order to achieve true fitness.  Don't rush into a new movement before you have perfected its predecessor and don't load up a movement pattern before being comfortable and strong enough in doing it body weighted first.

DYNAMIC DEEP SQUAT

Following on from our previous post. Here is an example of how you can improve your deep squat by making it more dynamic (adding movement). Try these movements out for up to 30 seconds per movement. 

~ Rocking forwards and backwards.

~ Rocking side to side.

~Rotating one way and then the other.

Slowly you will feel your joints and muscles loosen up and feel more comfortable in the bottom of the squat.

HOW TO WORK TOWARDS THE DEEP SQUAT

We all could squat at some stage of our lives. Over time, unfortunately, some of us have lost the ability to get down into a relaxing deep squat. Whether this is due to injury; poor movement habits or sedentary lifestyles.

All is not lost though. It is still possible to train your body to be able to squat again. 

There are many benefits to enabling your deep squat!

Improved hip & ankle mobility / Improved lower back flexibility / Improved abdominal stability.

There are also some common reasons why a deep squat may currently be out of reach:

Tight calves / stiff or immobile ankle joints / stiff hip joints / tight hip musculature / stiff, immobile spinal joints / weak, dysfunctional abs.

There are ways to work around these issues to help you gain your squat back!

When you're able to squat effectively, it crosses over into your daily life and helps you to avoid moving in awkward ways which can avoid a number of potential injuries that otherwise may have occurred. 

Practising the deep squat:

Starting Point Option One With Heel Raise

Starting Point Option One Without Heel Raise

Starting Point Option Two

Option One:

Using a door handle for support and heel raises (door stoppers from Bunnings) if ankle mobility is an issue.

Holding onto the door, slowly lower into a squat to a depth that feels manageable. Hold for up to one minute. Start slow, if a 10 second hold is all you can manage, that's ok.

As above, but if it is comfortable enough to do without needing a heel raise assist then use this version.

Option Two:

Using a doorway for support and heel raises (door stoppers from Bunnings) if ankle mobility is an issue.

Holding onto the doorway, slowly lower into a squat to a depth that feels manageable. Hold for up to one minute. Start slow, if a 10 second hold is all you can manage, that's ok.

Alternative Depth:

If lowering deep into the squat isn't comfortable at first, then start at a depth that is. 

Take your time with this, slowly build up the amount of time you spend in the squat and then work on the depth. If you're using heel raises then aim to try and slowly wean off them (by having your feet further forward on the raise until you no longer need it) as it gets more comfortable. 

Once you have spent time (and it may take a lot of time, even a year or so) on your deep squat and feel comfortable enough to try without any assistance, start working on an unassisted deep squat.

Last Progression To Full Unassisted Deep Squat

This is the final destination of the deep squat journey! This is where you want to try and aim for eventually and then work up time spent in this position.

Once comfortable to do this you can gently rock side to side and forwards and backwards as well as gently twisting either side to try and create more movement through the ankles and hips in this position. Click here for a video demo.

Start your deep squat journey now! I would love to know how you go so feel free to post a pic of where you're at with the squat on our facebook page!

WHAT'S IN A SIT-UP?

A very clever and informative video clip showing the muscles used in sit-ups.

PLEASE NOTE I WOULD NOT RECOMMEND DOING THE FULL SIT-UP VERSION!

So your personal trainer gets you to do sit-ups to "strengthen" your abs and get that six-pack. And you think it's gonna happen...

Think again!

The majority of the population are walking around with dysfunctional abdominal muscles which means that they either have a sequencing problem with the muscles that function to create flexion at the spine and hips or that they have an imbalance in strength/function of these muscles. Or both, which is often the case.

This only leads to one outcome - increased pressure on the lumbar discs

Yip, not a six-pack, not strong abs but more than likely a disc herniation somewhere down the track. It could take weeks/months/years to develop. 

I refuse to let any of my clients do sit-ups and refuse to do them myself for the above reasons. There are multiple exercises out there that are heaps more effective than the sit-up in improving abdominal function/strength and they are 100x safer!

The curl up is an acceptable exercise if only your shoulders leave the ground and you exhale as you crunch, think about drawing your lower ribs towards your pelvis. Don't pull on the back of your neck but just support it loosely with your hands.

Even more ideally, I have my favourite Top 4 abdominal exercises I like to use in order to safely and effectively develop a functional central stability system.

if you want to LEARN some great functional ab exercises and HOW TO TRAIN SMART!

JOIN US AND TRAIN ONLINE USING OUR VERSATILE APP!

YOU WILL LEARN THE FUNDAMENTALS OF MOVEMENT.

PROGRAMS THOUGHTFULLY PUT TOGETHER BY A PHYSIOTHERAPIST QUALIFIED PERSONAL TRAINER.

GETTING YOU ON THE ROAD TO FITNESS SAFELY AND EFFECTIVELY!

online functional strength training program for midlife women

YOUR MOOV

Online Functional Strength Training Program for Midlife Women

DON'T STOP MOOVING...

Our bodies were designed for movement. The more we don't move, the more we suffer and become sick.

Find ways in your day to encourage movement, whether it be on a small scale or a larger scale.

If you work from home, try and find different positions to work in, don't just sit all day and don't just stand all day.

- Spend a few minutes down on the floor in different positions with a laptop or book raised on a stool.

- Find a way to raise your work up on something that can encourage you to stand for a while whilst you work.

- Spend some of the day sitting on a fitball and moving your pelvis gently forwards and back/side to side/around in circles.

- Spend some time down on one knee in a hip flexor stretch; switch legs after 10minutes then spend some time down on both knees with hips open.

- If you have to make some phone calls during the day why not go for a walk whilst you are making them.

Challenge your body and your brain throughout the day to encourage a healthy lifestyle.

Go for long walks in nature when you have time after work or on the weekends. Breathe in fresh air and appreciate the beauty of the planet we live on. Leave your mobile phone at home and be in the present moment. 

Let's encourage healthy habits for ourselves and our children. Seek movement on a daily basis...