Unlocking Spinal Resilience: Exploring Different Ranges of Motion
In this video, Nsima Inyang teams up with renowned strength coach Vernon Griffith to discuss the importance to MOVE your SPINE to INCREASE Strength and Longevity. They challenge the common notion of always maintaining a neutral spine and demonstrate how limited movement can make the spine less resilient and more prone to injury. By incorporating various movements, individuals can develop spinal strength and flexibility, leading to a pain-free and injury-resistant lifestyle.
Adding Layers to Existing Exercises:
Nsima emphasizes that exploring different ranges of motion doesn’t necessarily mean adding new exercises. Instead, it’s about creating layers of movement within existing exercises. For example, during single-arm rows, instead of focusing solely on a rigid, locked-down scapula and neutral spine, individuals can stagger their stance and allow the scapula to protract and reach during the movement. This not only enhances hypertrophy and strength but also improves functional movement quality.
Integrating Movement and Breathing:
When introducing clients to new movements, ensuring proper breathing patterns is crucial. Vernon suggests focusing on what feels natural for each individual. Breathing calmly and through the nose can help control movements effectively. For instance, when doing rotational movements, the breath can naturally align with the movement, leading to a smoother, more connected experience.
Using Bodyweight Exercises for Natural Movement:
Nsima and Vernon highlight the benefits of using bodyweight exercises for exploring different spinal movements. Bodyweight exercises seem to promote natural and comfortable movement patterns, allowing individuals to explore positions they might not typically encounter. For example, a hanging exercise involves rotation and shoulder movement, encouraging full-body awareness and enhancing spine flexibility.
T-Spine Rotation with Wall Guidance:
To help clients explore t-spine (thoracic spine) rotation, Nsima demonstrates a helpful exercise using the wall as a guide. By reaching and rotating while maintaining contact with the wall, individuals can safely explore their range of motion. This approach promotes confidence in the movement and allows for progressive exploration of different positions.
Safe Exploration and Touchpoints:
Both coaches stress the importance of safe exploration when trying new movements. Nsima compares it to touching a hot stove, where individuals should venture to the edge of what feels comfortable and then back out. This process allows the brain to adjust to new positions gradually. By continuously touching and retreating, individuals can expand their movement boundaries and develop greater flexibility.
Intent vs. Force in Movement:
The coaches discuss the difference between intent and force when approaching mobility. Intentful movements are smooth and purposeful, similar to writing in beautiful cursive. In contrast, forced movements can be abrupt and less controlled, potentially leading to injury. They encourage viewers to focus on intentful, smooth movements to enhance spinal mobility safely.
In this informative video, Nsima Inyang and Vernon Griffith shed light on the importance of exploring different ranges of motion for the spine. They challenge the idea of always maintaining a neutral spine and demonstrate various exercises to improve spinal resilience. By incorporating movements that involve rotation, flexion, and extension, individuals can develop a strong and flexible spine, reducing the risk of injury and enjoying a more functional lifestyle. Through safe exploration, mindful breathing, and smooth, intentful movements, anyone can unlock their spinal potential and experience the benefits of a more mobile and resilient spine.