Spinal Flexion

Sculpting The Body You Deserve, One Workout At A Time!

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Building from the Ground Up

The ATG exercise programme is based on the principle of starting from the ground up. The instructor teaches basic ATG principles for the lower body, emphasising ankle, knee, and hip exercises. The programme aims to provide a well-rounded lower body workout by incorporating joint exercises such as ankle circles, knee extensions, and hip movements.

Equal Attention to Each Joint

The ATG programme emphasises equal attention to each joint. Traditional workouts frequently ignore specific joints, resulting in imbalances. In ATG, the instructor demonstrates exercises for the ankle, knee, and hip, ensuring overall lower-body development and balance.

Extension and Flexion Principles

The ATG programme also incorporates extension and flexion principles. The instructor explains that extension exercises, such as calf raises, strengthen muscles when they lengthen, whereas flexion exercises, such as split squats, strengthen muscles when they contract. This dual approach seeks to provide a balanced lower-body workout that promotes both strength and flexibility.

Sculpting The Body You Deserve

The ATG programme promotes a full range of motion, both short and long. The instructor uses knee extension as an example, demonstrating both a short-range exercise (knee pushes) and a long-range exercise (ATG split squat). The programme combines short and long-range movements to improve circulation, mobility, and lower body balance.

Short and Long Ranges for Knee Flexion

The knee flexion section of the programme follows a similar format, with short-range exercises like short Nordic curls and long-range exercises like monkey foot hamstring curls. The instructor stresses the importance of both ranges for knee protection and flexibility.

Balancing Ankle Development

The ATG programme targets the often-overlooked ankle with exercises for both short and long ranges. The instructor demonstrates how a wall can be used as resistance to work the ankle in a variety of positions, promoting balance and strength in this often overlooked joint.

Nuances in Calf Training

Calf training presents a unique challenge due to the muscle anatomy involved. The instructor offers creative home gym solutions, such as using a wall or a chair to work on both straight leg and bent knee positions. This nuanced method ensures complete calf development without the need for specialised equipment.

Foot Positioning Matters

In the video, the instructor discusses how foot positioning affects exercise effectiveness. He demonstrates how foot placement, such as flat foot and heel-up positions, can transform a knee exercise into a hip or glute workout. This attention to detail helps to keep the ATG programme balanced overall.

Incorporating Mobility Measurement

The ATG programme includes the ATG split squat to track progress and promote mobility. This exercise not only builds strength but also allows people to track their mobility progress over time. For beginners, the instructor suggests using a chair or a stairwell before progressing to more challenging variations.

Additional Tools for Progression

Throughout the video, the instructor offers a variety of tools and options for people of different fitness levels. From a slant board for stability to bumper plates and PVC poles for balance, the programme is adaptable to a wide range of users.

Sculpting The Body You Deserve

The ATG exercise programme, as described in the YouTube video, goes beyond traditional workouts by focusing on balance, joint attention, and a full range of motion. The programme strives to provide a holistic approach to fitness by emphasising principles such as building from the ground up, extension and flexion, and short and long ranges. Whether you are a fitness fanatic or a novice, the ATG programme provides a comprehensive guide to achieving a balanced and healthy body.

https://mobilityabilityagility.com/

Unlocking the Secrets: How to Alleviate Lower Back Pain: A Comprehensive Guide

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How to Alleviate Lower Back Pain

Brendan emphasises that stretching is not the only solution for how to alleviate lower back pain. He urges viewers to recognise that tightness in one area does not always imply that stretching is the answer. Brendan walks us through the stages of dysfunction, emphasising the last stage, pain. Tightness precedes pain, and even before that, there is weakness and dysfunction, which often go unnoticed.

Reassessing the Approach

Brendan challenges the conventional approach to low back pain, which typically entails seeking medical attention for pain relief and then attempting to stretch the tightness away. Instead, he advocates for a backwards approach in which strength is built first. This novel approach aims to lay a solid foundation, making stretching safer and more effective in the long run.

The Pyramid of Progression: Alleviate Lower Back Pain

Brendan introduces the Pyramid of Progression, which turns the traditional model on its head. Rather than focusing on pain relief first, he suggests starting with strengthening the pyramid’s weak points. This foundation is critical for progressing to stretching and, ultimately, achieving long-term strength and relief.

Building the Four-Way Hip Foundation

The Four-Way Hip concept is central to Brendan’s approach, which is a comprehensive strategy that targets the front, outer, posterior, and inner aspects of the hips. He breaks down the recommended exercises for each area, encouraging viewers to incorporate them into their routines. Brendan provides a step-by-step plan for strengthening and stretching the hips, including split squats and pigeon stretches.

Upper Body and Core Integration to Alleviate Lower Back Pain

Brendan introduces upper body and core exercises to broaden the focus beyond the hips. Hanging exercises, such as hangs and pullovers, take centre stage for improved shoulder mobility. Brendan emphasises the importance of a well-balanced approach, stating that stretching and strength training are not mutually exclusive but rather part of a spectrum.

Harmony Between Stretching and Strength

Brendan’s video highlights the importance of stretching and strength training. He challenges the dichotomy between the two, claiming that stretching is essentially a form of low-grade strength training. This revelation encourages viewers to approach both activities with a balanced mindset, acknowledging the symbiotic relationship between stretching and strength-building.

Crafting a Personal Routine

Brendan concludes the video by providing practical advice on incorporating the discussed concepts into a personalised routine. He emphasises the importance of discernment and self-awareness, urging viewers to proceed slowly. The emphasis is on playing the “long game” and avoiding excessive stretching, particularly for those with sensitive low backs.

How to Alleviate Lower Back Pain

Finally, Brendan’s video offers a new and insightful perspective on dealing with low back pain. His expertise in combining stretching and strength training opens up new avenues for those seeking long-term relief. Allow Brendan’s wisdom to guide you on your journey to a healthier lower back, and may you find the strength and flexibility required for a pain-free life. Here’s to Brendan and his quest for a strong, healthy lower back!

https://mobilityabilityagility.com/

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Limber and Strong: Stretch Strength The Definitive Guide to Achieving Stretch Strength Zen!

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Unlocking Flexibility with Stretch Strength Training

Stretch strength was crucial to my performance as a competitive ice skater. Stretching for hours each week became a habit for me to maintain my abilities. As I watch my husband perform front splits without any prior stretching, I wish I had known about the benefits of stretch strength training when I was skating.

Finding Harmony in Stretch and Strength

The key is to perform the front split without pain. Stretch strength training entails finding a comfortable level of stretch and strength. This strategy has significant long-term benefits. Furthermore, as a result of consistent training, my personal goal shifted from perfecting splits to simply enjoying basketball without knee pain.

ATG Split Squat and Good Morning Progression

The ATG split squat and good morning progression transformed squat mobility. However, ankle injuries are frequently used as a barrier. I understand the struggle because a serious off-ice ankle injury ended my figure skating career. Stretching and strengthening the hamstrings and inner thighs were critical in overcoming previous injury limitations.

The Quest for Pancake Flexibility

Stretch strength training affects pancake flexibility. Finally, the standing pancake demonstrates that weight training is not the only way to improve. The interaction of flexibility and strength is demonstrated by gradually increasing the groyne load from hands to elbows. Injury is reduced when a person is both strong and flexible.

Building a Foundation for Longevity

My top priority is longevity, especially as a mother trying to keep up with her children. Stretching to improve bridge flexibility was a revelation. I have learned that in a world where modern postures rule, it is critical to train in the opposite direction to balance the strain on our bodies.

Targeting Weak Links

As a mother of two toddlers, I am constantly bending, which strains my back. The centre of the back should be reinforced. These two exercises, which target common weak links, have become the foundation of my routine. Strengthening these areas is critical not only for avoiding pain, but also for ensuring that I can participate in my children’s activities for many years to come.

Stretch Strength Training in Action

The ATG system divides stretch strength training into three types. The foundation is a backward sled or treadmill. The resistance comes from the ground, which ensures safety while allowing for a rhythmic workout. When combined with stretch strength training, this foundation improves results.

Fixing Weak Links for Lasting Results

The third component will be to repair weak links, on which we will concentrate next week. Identifying and addressing weaknesses, such as muscles in the middle of the back, ensures a thorough approach to flexibility and strength. It is about finding balance, not just flexibility for the sake of flexibility.

A Grateful Acknowledgment

Before concluding, a heartfelt thank you is in order. My husband, Ben Patrick, has undergone an incredible transformation. The journey has been incredible, from icing his knees after every workout to now passionately sharing his knowledge with the world. His commitment to growth as a partner and a father makes me proud.

Gratitude and Support

Finally, I want to thank everyone who has assisted ATG. Your efforts to spread the word about stretch strength training are paying off. ATG’s mission is to promote holistic fitness, not just equipment or programmes. Let us continue to question conventional wisdom and put our bodies’ health first.

https://mobilityabilityagility.com/

The Truth About Rounding The Back

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Strengthening Your Spine and Protecting Your Joints: A Comprehensive Guide

We’ll explore the fascinating world of spinal flexibility and the importance of working on your spine’s ability to round or flex. Despite popular belief, some spine flexion can be beneficial. I will introduce a gentle scale to help you gradually increase spinal flexibility, promote mobility, and protect your joints. So, let us get started on the art of spinal flexibility and responsib

Chapter 1: Understanding Spinal Flexion

Spinal flexion, or the ability of your spine to round, can be an essential component of your mobility and overall well-being. However, it’s crucial to approach it responsibly. When we discuss spinal flexibility, we are referring to the capacity of your spine to round in a controlled manner.

Chapter 2: The Spinal Flexion Scale

To help you gauge your spinal flexibility, we’ve developed a scale that progresses from assisted flexibility to loading. The ultimate goal is to reach the ATG (Ass to Grass) standard, which means comfortably handling a weight equal to 25% of your body weight with your wrists below your toes and your knees not bending.

Chapter 3: Training Flexibility and Strength in Harmony

To enhance your spinal flexibility and strength, we utilise incline benches. These benches allow you to train your strength and mobility simultaneously. The key is to find the right balance that suits your level of flexibility and strength.

Chapter 4: Addressing Tight Inner Thighs

In some cultures, resting in deep squats is a common practise. However, for many, this position can lead to unnaturally tight inner thighs. Tight inner thighs can hinder your ability to progress to a flat bench for spinal flexibility training.

Chapter 5: The Importance of Context

The context in which you train your spinal flexibility matters significantly. For example, many traditional fitness guidelines discourage exercises that involve spinal flexion, going overhead, allowing your knee over your toe, or bending below 90°. However, these restrictions may not be universally applicable.

Chapter 6: Understanding the Freedom-Responsibility Balance

It’s essential to strike a balance between freedom and responsibility when it comes to your training. While too much freedom can lead to issues, excessive restrictions can be equally detrimental. The answer lies in responsible training that helps you become both mobile and protected.

Chapter 7: The Assisted Approach

The first step towards building spinal flexibility is the assisted approach. Using assistance can take some of the pressure off your back and make it more comfortable to round your spine. This method helps you gradually build your flexibility while reducing the risk of injury.

Chapter 8: Gradually Increasing the Load

To progress from the assisted approach, you can start adding some weight. This doesn’t mean you need to lift extremely heavy weights immediately. Just like the assisted approach, you can begin with a reasonable load to stretch and challenge your spine safely.

Chapter 9: Tommy Kono’s Approach

Tommy Kono, one of the most successful American Olympic weightlifters, intentionally used deadlifts with light weights to help stretch and balance his body. This approach demonstrates that you don’t need to use extremely heavy weights to improve your spinal flexibility and protect your back.

Chapter 10: Understanding the Knee-Over-Toe Principle

The knee-over-toe principle involves allowing your knee to move over your toe during exercises. While it may be seen as risky, it’s an essential part of training for more protected knees. Building a full range of motion, including bending below 90°, is vital for healthy knee joints.

Chapter 11: Going One Side at a Time

Training one side at a time can be particularly useful for addressing flexibility and strength imbalances. This approach provides an elevation scale from assisted to loaded, helping you gradually progress while focusing on your specific needs.

Chapter 12: The Stairwell: A Valuable Tool

A stairwell can serve as a fantastic tool for the ATG split squat progression. While many gyms may not have mobility stations for this purpose, a stairwell can easily become your go-to tool for training flexibility, strength, and balance.

Chapter 13: The Seated Good Morning Incline Bench

For developing a bulletproof lower back, the seated good morning incline bench is a valuable addition to your training routine. It stops you short and ensures you don’t overextend your lower back, making it a safe way to improve your lower back strength and flexibility simultaneously.

Chapter 14: Taking the Time to Progress Safely

With these exercises and approaches, safety is a top priority. Progress gradually and steadily to protect your body and build the flexibility and strength you desire. There’s no need to rush; it’s essential to listen to your body and make progress responsibly.

Chapter 15: Seeking Guidance

Consider contacting a coach or fitness program for assistance if you need direction with these exercises or have any questions. Receiving feedback and assistance from experienced individuals can be invaluable in your journey to improved spinal flexibility and strength.

Freedom with Responsibility

this video aimed to demonstrate that spinal flexion and certain exercises often deemed risky can be essential for your overall health. By embracing responsible training, you can develop the flexibility and strength you need to lead a healthier and more active life. Balance the freedom to explore your body’s potential with the responsibility to protect it and enjoy a more vibrant and active lifestyle.

I hope this video provides you with the tools to understand the importance of spinal flexibility, responsibly building your strength, and taking your fitness to new heights. Remember, it’s not about blindly following rules but about making informed decisions that work best for your unique needs.

Achieving a Strong and Healthy Back: The Three Essential Steps

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3 Steps to Low Back Injury Rebuilding

In this video, we’re going to explore the key steps to achieving a strong and healthy back. Whether you’re recovering from a back injury or looking to prevent one, these three crucial steps can make a significant difference in your overall back health. Let’s dive into the world of lumbo-pelvic stabilisation, building core strength, and improving flexibility.

Step 1: Lumbo-Pelvic Stabilisation

Understanding Lumbo-Pelvic Stabilisation

To have a strong and healthy back, we first need to understand the concept of lumbo-pelvic stabilisation. Lumbo refers to the lower back, and pelvic refers to the hips. A strong and healthy back stabiliser involves keeping these areas stable and maintaining intraabdominal pressure.

Importance of Stability

In physical therapy, stabilising the lower back and hips is a common practise. Moves like bird dogs, where you move opposite limbs while keeping your trunk stable, are essential. The same principles apply to exercises like dead bugs, with a focus on the front of the core. This stabilisation helps you avoid positions that can lead to injury, such as rounding or twisting.

Initial Use of Bracing

Bracing is often the initial step for acute injury protocols. It involves stabilising your core, like inflating your stomach against a weightlifting belt while squatting. This technique works well for the first few weeks post-injury, providing valid protection.

The Problem with Stopping at Bracing

However, the issue arises when individuals stop bracing after physical therapy. This can be problematic for those without a strong and healthy back. If bracing alone isn’t solving the problem, it’s time to move on to the next step.

Step 2: Building the Low Back

Understanding the Core’s Role

To truly create a strong and healthy back, you need to strengthen the low back. Often, we focus primarily on the abdominal muscles while neglecting the larger muscles surrounding the spine, such as the psoas, spinal erectors, and ql.

Exercises for Low Back Building

Start by doing back extensions with both legs, gradually working your way up to one-legged versions. These exercises help you train the muscles closer to the spine. Building up to 20 bodyweight reps on each leg is an excellent standard to aim for.

Progression to Weighted Exercises

While you don’t need to reach the level of using a bar on your neck like a back squat, you should progressively increase the difficulty of your exercises. Start with bodyweight reps, then add weights as you feel comfortable.

Step 3: Mobility

The Missing Link

After bracing and building, it’s crucial to address mobility. Loss of mobility can often be the missing link in back pain recovery. Inadequate mobility can limit your range of motion and lead to imbalances and a strong and healthy back.

Hip Flexor and Hamstring Mobility

Stretching exercises like split squats can improve hip flexor mobility, which connects to the front of the spine. Initially, you might struggle even to touch your toes, but gradually, you can work towards more flexibility and a strong and healthy back.

Tolerance Building

Building tolerance through gradual exercises like elephant walks helps improve hamstring flexibility. These exercises allow you to work through stiffness and progressively increase your range of motion.

Achieving a strong and healthy back involves three essential steps: lumbo-pelvic stabilisation, building the low back, and improving mobility. While each step is crucial, they work together to provide comprehensive protection for your back. Don’t get stuck in a loop of trying different exercises without a clear plan. Start with bracing, progress to building your low back, and finally, focus on improving your mobility. Remember that your back health is a journey, and with dedication and the right approach, you can achieve a strong and pain-free back.

If you have any questions or need further guidance, feel free to drop a comment or consider the Back Breakthrough Blueprint coaching program for personalised assistance.

https://mobilityabilityagility.com/

Spinal Flexion Unleashed: Your Key To Low Back Pain Liberation!

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Understanding Spinal Flexion: Debunking the Controversy

In this video, we’ll examine the subject of spinal flexion, which has generated debate and misunderstanding in the worlds of fitness and health. Brenden, a.k.a. Low Back Ability, intends to shed light on the significance of comprehending spinal flexion, his own experience with it, and the reasons why it’s essential for your general wellbeing. Let’s examine spinal flexion to better understand what it is, why it matters, and how to safely include it in your exercise regimen.

Defining Spinal Flexion

Although the term “spinal flexion” may be daunting, understanding its importance is crucial. Spinal flexion in the gym happens when the spine curves forward, stretching the front half of the core and extending the lower and midback. Examples of this that you may have witnessed include rounding your back while performing particular exercises like the Jefferson curl or weighted spinal flexion.

A Personal Journey

First, Brenden talks about his own experience with spinal flexion. He underlines that his goal is to provide clarification for individuals who, like him a few years ago, were lost and bewildered about the issue surrounding spinal flexion, not to tell you how to train or what to think. He started out on his adventure with a string of back ailments, which made him fear spinal flexion and steer clear of it at all costs. This anxiety was fueled by claims made on the internet and by experts that spinal flexion was risky and should never be practised.

The Historical Fear of Spinal Flexion

It is essential to look at the historical background of the dread associated with spinal flexion. Brenden compares the knee-over-toe controversy to show how research can be perceived incorrectly and cause fear. For instance, a 1978 research found that crossing the knee over the toe can put more strain on the knee joint. But the idea spread that this elevated pressure was inherently hazardous. Similar to this, studies show that deep spinal flexion may increase the shear force acting on the spine and discs. Yet, the misunderstanding is that any spinal flexion is bad.

Brenden clarifies that although there is evidence that excessive spinal flexion in cadaver spines can cause degeneration, living human bodies have an amazing capacity for adaptation.

The Need to Train Spinal Flexion

One of Brenden’s main themes is the importance of practising spinal flexion, particularly if you frequently suffer from back issues. Many people who experience persistent back pain acquire a natural tendency to minimise spinal flexion, which ultimately limits their range of motion and power. A long-term fix cannot be achieved by relying simply on bracing techniques and avoiding bending.

Breaking the Bracing Habit

Brenden debunks the fitness industry myth that you should never feel any stimulus in your back muscles during workouts like squats or deadlifts. This notion leads to an overemphasis on bracing and avoiding any back sensations. This method, however, ignores the reality that muscles, like any other muscular group in the body, require gradual overload training.

Rebuilding Through Spinal Flexion

To mend and restore a previously injured spine, spinal flexion must be reintroduced gradually and carefully. Patience and constancy are required in this procedure. Brenden recommends beginning with tension holds, an isometric exercise that involves flexing the spine for brief periods of time while progressively increasing the weight. This procedure brings back muscles closer to the spine, encouraging healing and adaptability.

The Road to Recovery

Back injuries can be a long and difficult road to recovery. Brenden emphasises the need for gradually rebuilding spinal flexion if you’ve been locked in a cycle of pain, reinjury, and avoidance. Because your body has most likely adapted to avoid this movement for years, this process may be perplexing and frustrating at first. You can, however, make substantial improvements and restore pain-free movement with patience, determination, and the appropriate instruction.

Embracing Hope

Brenden’s overarching theme is one of hope. He wants to help people understand their bodies better, make more educated decisions, and dispel myths about spinal flexion. You can break away from the cycle of injury and avoidance by doing so and move towards a healthier, pain-free future. Remember that age is not a determining factor in this journey to recovery and well-being; anyone can embark on it.

Low Back Pain

To summarise, the debate about spinal flexion is based on ignorance and disinformation. Brenden, also known as Low Back Ability, has offered his own journey and thoughts to assist others with navigating this challenging topic. Spinal flexion is not intrinsically dangerous; however, it is critical to train it gradually and slowly, especially if you have had back injuries. You may take control of your recovery path and look forward to a future of pain-free movement and well-being by overcoming your fears and misconceptions about spinal flexion.