Core and Lower Back. Strength & Mobility Workshop. Lower back can be very painful and it’s very challenging to treat. Saturday June 9, 2018 @ 11:00-1:00PM . Methods and techniques for improving strength and mobility in the core lower back. Alignment and Execution of Corrective Exercises and Stretches. Get Ticket
Purchase Tickets to Strength & Mobility Workshop
Tickets are $10 each. They may be purchased eventbrite.
Strength & Mobility Workshop Itinerary
Is the core weak? If it is, is it the Psoas, Lower Rectus Abdominals, Upper Rectus Abdominals, Traverse Abs, or Obliques?
2. Understanding the Role of the Pelvis in Back Pain
Pelvic Rotation, Pelvic Shift, & Pelvic Tilt. How to spot these problems, and how to fix them.
3. The Vital Glutes, Quads, and Hips Flexors
These powerful muscles move the Pelvic Bowl. Understanding their antagonistic relationship is the key to maintaining pelvic neutrality
4. Hip Flexor and Abs Relationship
How restoring proper balance in these muscles is the key to moving better
5. Rolling the Lower Back?
Why it doesn’t work, and why you shouldn’t do it.
6. MWOD Techniques
Diaphragm Smash. Demo by Fabian
The Psoas Smash. Demo by Fabian
7. Yoga Asanas. Heart Openers:
- Parivritta Tadasana Urdhva Baddha Hastasana – Revolved Upward Mountain Pose – Raised Bound Hands
- Urdhva Mukha Savasana – Up Dog
- Dhanurasana – Bow Pose
Dhanurasana – Bow Pose. Demo by Yen-Chen
Yoga Asanas. Hip Openers.
- Eka Pada Rajakapotasana. Pigeon Pose.
- Agnistambhasana Fire Log Pose or Double Pigeon Pose.
- Ardha Padmasana: Half Lotus.
Yoga Poses. Lateral Oblique Openers & Spinal Twists
Great Article on Yoga Twists by Yoga International. Featuring:
- Revolved Triangle (parivritta trikonasana)
- Half-Bound Standing Forward Bend (ardha baddha padottanasana)
- Rotated Hero (parivritta virasana)
- Half-Seated Spinal Twist (ardha matsyendrasana)
Swaying Palm Tree Pose and Other Side Bends by Sand & Steel.
Bharadvajasana I, Seated Twist II.
Progressions from Yoga Journal. Marichyasana III, Seated Twist Pose.
Strength & Mobility Workshop Notes
- Watch the Pattern. Activate those muscles that are not firing. Use your large compound exercise to probe for injuries. A counterclockwise rotation in a squat can help you identify weaknesses around the pelvis.
- Back Pain is frequently caused by weakened muscles surrounding the pelvis or the chest. If there are particularly sensitive (tight overactive fascia) muscles around the ribs, quads, hips, etc… those are tell-tale signs of weakened antagonistic muscles. Bulging discs are often caused by posture (form) in exercises like deadlifts, running, squats, and lunges. Correcting the pattern through mobilization and corrective exercises can prevent the re-occurrence of this injury.
- Stretching the areas of pain won’t solve the issue.
- Activate muscles up and down the chain (above and below the source of pain.) Weakened muscles can be on the anterior or posterior.
- Don’t roll your muscles before working out… unless you are trying to down-regulate a muscle. We downregulate muscles to relax them
- Don’t chase the pain. If you have pain in an area or near a muscle, you need to find the source. Where you think it is, it ain’t. Pain sources often provide no pain symptoms. However, if overtightened muscles are often sensitive to fascia release and scraping.
- When scaling programs to deal with injuries, don’t modify a workout more than 25%. If you need to scale more than that, you need a different workout plan.
- Corrective Exercises should always be done with very light weights or just bodyweight. Sometimes, bodyweight exercises themselves should stabilized and scaled to help the client move in strong patterns.
- Use your Yoga Asanas to check for imbalances left and right. For example, if a client has limitations in pigeon on left side, the left glute may be tight. The tight glute may cause you to find a weakened left Q/L or left hip flexor.
- Check your ratios for strength on exercises like squats and hip thrusts. A lagging exercise can be a symptom of a muscle weakness.
- Lack of range of motion in exercises can also provide information about a neuromuscular problem. For example, if you cannot do supermans well, the cause can be weak spinal extenders and tight core. Use your Updog and glute smash to mobilize the rectus abdominals.
- Muscles and Movement. Make sure your know which muscles are responsive for which kind of movement. If you are doing a dumbbell shoulder press and your upper traps fatigue before triceps… that’s a good sign the triceps might be weak.