Bulging Disc L5 Exercises

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Dynamics of heating and stretching of yoga that suck

I like to think of me as coach of the man of thought. I'm always evaluating my own programs and what is currently being taught by other professionals in the hope of finding better and more efficient ways of doing things.

When it comes to my evaluation process, I use a very simple philosophy: "If no scientific sense, and defies common sense then it must be meaningless. "

As I evaluated some of the exercises used as dynamic warm-up exercises by coaches and extends for Yoga and Pilates instructors, I have concluded that many of them do not square with both common sense and science.

By deductive reasoning, I have concluded that these movements are based on nothing but nonsense, and should be removed from its agenda. I call these movements must be avoided stretching, and I hope that at the end of this article you will also avoid them as you would avoid a hot soy decaf.

Due to the popularity of these exercises, it is likely that you are practicing some of them in your program. In addition, many of these movements are being taught by many coaches well respected.

Well, this article I will offer a bouquet of science and a strong justification of why these movements not so much to sponsor good movement patterns and, based on recent research, may indeed lead to dysfunction. Instead of telling you what to do and why, I'll try to teach what not to do, and why not.

As the great Bruce Lee once said:

"It's not daily increase, but the reduction in all-day trial. Far less important things."

Stretching No # 1: The Scorpion Twist

This exercise has been more and more these days in yoga classes and magazines fitness.

In fact, I've always thought that the scorpion was popular only because it looked cool. I never used because I think he felt very unnatural and had no real functional remnants.

My personal opinion aside, the fundamental flaw of the scorpion twist is that it requires the athlete to expand and rotate at the same time the spine. This type of movement can cause stress to the spinal joints. Facets are the small joints overlap like shingles on a roof, forming the back surface of the spine.

According to Dr. Wolf Schamberger malalignment syndrome: Implications for Medicine and Sports (2002):

"The article highlights non-specifically on the side of flexion, back extension and single extension back combined with rotation to the right or left. "(P. 244)

Similar writings can be found later in the article:

"Loads on the lumbar spinal joints may play an important role in low back pain. Shear forces resulting from axial rotation and flexion-extension (compression loads of cut) is mainly transmitted through the joints. Although the cutting forces will be resisted or transitory traumatic for both the disc and facets, disc viscoelasticity causes slowly applied or constant shear loads to pass through the joints. "(Hassan A. Serhan, Ph.D., Gus Varnavas, MD, Andrew P. Dooris, Ph.D., Avinash Patwardhan, Ph.D., Michael Tzermiadianos, MD; Biomechanics of posterior lumbar articulating elements, 2007)

This article goes beyond the types of pain by tension and compression of the facets:

"Facet joint compression leads to at least three causes of back pain: OA spinal discs, bulging and herniation and nerve root compression … Because the nervous system is responsible for many other activities, the effects of Facet joint compression are very comprehensive. "

Recent research also suggests that you are ten times more likely suffering from sciatica pain facet compression injuries herniated disc.

With this type of evidence, it is easy to see why the rotation of scorpion There is a stretch.

<A href = " http://www.performanceu.net/article02.html "> Click here </ a> to see photos of all Warm Up not listed in this article do

No Stretch # 2: The windshield (or Hip Crossover)

This is an exercise I've seen appear in almost all training systems, as well as the flexibility or "Core strength" of the year. I've even seen coaches charge of this movement with a weighted medicine ball between his legs.

I myself was using both the loading and unloading wiper version until I read an article called coach Mike Boyle, is the rotation Even a Good Idea? In that article, Boyle refers Sarhmann physiotherapist Shirley, who in the book Diagnosis and Treatment of movement Movement Impairment Syndromes explain why movements like the wipers in contradiction with the biomechanics of the lumbar spine.

"Rotation of the lumbar spine is more dangerous than beneficial and rotation of the pelvis and lower limbs on one side while the trunk is stable or turns to the other side is particularly dangerous. "(Sahrmann, pg 72.)

"During most activities, the primary function of the abdominal muscles is to provide isometric support and limit the degree of rotation of the trunk, as it is limited in the lumbar spine. "(Sahrmann, p. 70)

Sarhmann then goes on to explain in more detail the range of rotation range of motion in the lumbar spine:

"The general range of rotation back is about 13 degrees …. The rotation between each segment of T10 – L5 is 2 degrees. The highest rank of rotation is between L5 – S1 … The vertebral column no thoracic, lumbar spine, should be the site of greatest amount of rotation of the trunk … when an individual exercises rotation practices that should be taught to "think about the movement that occurs in the chest area." (Sahramnn pg. 61-62)

Take Sarhmann advice, we opted to eliminate the financial driving rotation of the spine from bottom to top in favor of an alternative variant which is driven from the top down, is shown below. This version puts less tension in the lumbar vertebrae and emphasizes the rotation of the thoracic spine, which is better designed for mobility.

Stretch No # 3: The Iron Cross

The Iron Cross is basically a dynamic version of the cross on her hip. Therefore, on Based on what you just said, it should be obvious why it is not stretching.

The Iron Cross is actually the most poorly designed and dysfunctional movement on my list. This movement not only requires excessive lumbar rotation, but also adds a small element of lateral flexion to the mix, as a byproduct of lifting the leg to the opposite side. Any qualified therapist will tell you that the combination of spinal lateral flexion and rotation, especially under load, it turns the fast track to disc injury.

This is mentioned by S. Gregory Kolta and Lynn Snyder-Mackler in Therapies Physical book in Sport and Exercise (2003):

"The mechanism of back injury in athletes is often be the same as in the general population (ie, prolonged or repeated spinal flexion, flexion and rotation with load). "(P. 250)

In the book Facts and Fallacies of Fitness (2003), Mel Siff also makes this point very clear:

"The combination of flexion lateral and rotation is one of the most dangerous maneuvers for the lumbar spine. "(P. 89)

Siff continuing to make a very important and explains why rotary training exercises are much safer and more functional when performed in an upright position.

"A degree of fixed compression preload the assembly side of the spine and makes it more resistant to twisting. This is why the rotation of the trunk without compression vertical can cause a disc injury, while the same movement performed with compression is significantly safer. "(P. 89)

My spider sense tells me that someone out there are saying, "Oh, come on, Nick. Surely the exercises that I described in the Warm Up 1-4 do can not possibly create enough force to cause pain or dysfunction. "Well, bubba, just feast your eyes on the study below, and you'll see why this line of thought is wrong.

A research study was thirty-eight normal, healthy subjects (14 men, 24 women) mean age of 23 years (Men) and 21 years (women), performed 36 functional rotational tasks of the trunk. The lower extremities subject stabilized on a platform of stability, which allows full movement of rotation and flexion-extension rotation, to be held in the trunk. In these tasks, 18 were isometric and the other 18 were isokinetic.

The isometric tasks consisted of flexion-rotation and extension rotation by 20, 40 and 60 flexed trunk in 20, 40 and 60 of axial rotation. The isokinetic activity consisted of flexion-rotation and extension-rotation from upright and flexed postures, respectively, 20, 40 and 60 rotation planes at 15, 30 and 60 / s angular velocity.

The results revealed that males were significantly Stronger than females and isometric activities produced significantly greater torque compared to isokinetic efforts. The degree of flexion trunk was not significant, the angle of rotation, although significant, was only a small effect. The 60 trunk rotation was significantly different from 20 and 40 trunk rotation.

(S. Kumar, Narayan Y.; Zedka M., Force combined movements of rotation and flexion / extension in normal young adults, Ergonomics Volume 41, Number 6, June 1, 1998, pp. 835-852, Taylor and Frances Ltd.)

Pay special attention to the final statement:

"Based on the results and analysis, it is suggested that the movement involves more than the pair may have a consequential effect on the precipitation of back injuries. "

This statement clearly explains that dysfunction can be created just by moving the spine in a nonfunctional manner regardless of the load. So, as the subject of this article it is imperative we do our research and choose wisely our exercises.

<A href = "http://www.performanceu.net/article02.html "> Click here </ a> to see photos of all Warm Up do listed in this article

Conclusion

Remember what I said in the introduction: "If no scientific sense, and defies common sense then it is probably no sense. "Let's face it, with all the new training methods, styles, systems and opinions out there, can be difficult to decide what is truly good and what is really good for anything. Use the little philosophy and the decision will be much easier.

About the Author

The director of Performance University, Nick Tumminello is a highly sought after coach and educator in the field of human performance enhancement. He is the developer of the Core Bar™ and has authored numerous best selling DVD’s which can be purchased at www.PerformanceU.net .
Nick also serves as the Strength & Conditioning Coach for Team Ground Control MMA. Nick lives in Baltimore MD where he regularly trains his athletes.

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