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.