Part of the programme we will teach you is to maintain a natural lordosis , most of the time, especially when squatting or lunging. However its possible to attempt to over engage your lordosis and crush joints together. the flexibility for squats and lunges comes through the hips, not by excessively arching your lumbar curve. The mantra is “find the problem, fix the problem”. If when squatting you find ankle and hip flexibility issues, do not compensate in your back.
I think its pretty essential, especially when the pain gets acute to be able to switch it off, otherwise you start getting psychological issues too, like depression and misery. Pain wears you down!
This blog article will grow over the next few weeks as we ask, whats the best over the counter pain relief you can get! If you have insight, please put in in comments. I must admit, I found Naproxen, not that good ( although its a prescription drug)
Obviously, see your doctor and don’t get addicted and get to understand “Red Flags”
There is a danger in learning only the strength elements of gymnastics: Sure levers, muscle ups are cool, but so much of the lessons of gymnastic rely on you understanding how to efficiently use gravity, angles and lean the achieve movement.
To learn the muscle up, you must at some stage use the kneeling muscle up drill: but there are 2 set ups. A crude, arm strength builder, is with the knees under the rings where the pull is straight up. This is a great starting point as it improves arm strength, although the ideal movement pattern isn’t trained. Another variation of this exercise moves the toes under the rings and brings in a larger lean back. Here the pull is, in theory. to the hips, meaning the shoulders have the space to be swooped over the rings by a drop of the feet. This drill requires no break at the hips. Ill try and do a video later.
in the meantime, think about what a lean in certain circumstances can achieve
The lean, can direct energy
This post may sound like a throw back to the aerobic era of the 80’s and 90’s, but based on over 15 years of clinical training experience, I’d say its an error to factor out of your training an effective aerobic component.
It should always be there. In the issue of bad backs, its essential that you commit to regular physical activity, preferably outside. At the very least, if you are walking around with a locked down core, a natural curve in your back, you are not sitting slumped!
This does not mean hours of Long Slow Distance, but it certainly means 20- 30 minutes of low to moderate back sparing “cardio” every day. This could be cycling to work, a fast lunchtime walk, or a jog or a run. There are lots of benefits to underpinning cardio activity, but, when you are suffering from back pain, a few natural endorphins pumping around won’t harm you
Im not sure I endorse the concept of the back moving, but getting flexibility in the groin is a great idea. WE need to evaluate the concept of inversion too
a useful extra drill
Legs straight!!!!
More shoulder flexibility
More lean….ish
Still “ugly” I want to be graceful….
2 Major problems (there are more) in the back flick
1) failing to lean back to approx 45 degrees as you drive
2) failing to co-ordinate arms and legs
3) sort of , failing to think about the arms leading the way and reaching for the floor behind
don’t kick up to a wall, walk up backwards, and, when you have enough experience and can forward roll out, try and get as close to the wall as you can. Keep your groin off the wall if you can. Toes pointed and engaged if possible.
Andrew Stemler 