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completely cured in of patients following neck muscle treatment Neuroscience |
Medicine |
Kado D M Huang M H Karlamangla A S BarrettConnor E Greendale G A |
Hyperkyphotic posture predicts mortality in older communitydwelling men and |
women A prospective study Journal of the American Geriatric Society |
Hansraj K K Assessment of stresses in the cervical spine caused by posture and |
position of the head Surgical Technology International |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Chapter Antirigidity for the Lower Back |
Lower back pain is more common than neck pain it is the second leading cause for physician |
visits in the US It is so crippling that Americans spend an estimated billion annually on |
lower back pain alone This preventable ailment is taxing our wallets and healthcare system |
Because our lower backs are foundational to our morale fortitude and faith in ourselves |
weakness and pain in that area tax our very sense of personal agency |
In most cases the predominant reason for back pain is muscular imbalance Vital muscles |
are left underused and undeveloped while others are overused and strained We use them |
at only a fraction of their full range and usually only while breathing shallowly This corrupts |
the muscles with the same ailment we have been discussing all along dormancy due to |
partial contraction |
Illustration A Interior anatomy of the lower back with some underlying musculature revealed B Exterior |
musculature of the lower back C Excessive backward curve lordosis in the lower back |
My lower back was treacherous The muscles surrounding my lumbar vertebrae were in |
such bad shape that they hurt every time coughed or sneezed would severely strain my |
lower back every year due to stress lack of sleep or improper exercise leaving me unable to |
walk for days at a time A few times was bedridden for a week forced to crawl back and forth |
to the bathroom on my hands and knees Since began antirigidity training this has never |
happened The dormant muscle that used to lock up when threw my back out was |
transformed into springy mobile loadaccepting muscle unraveled my entire lumbar region |
by combining antirigidity spinal decompression stretching and therapeutic massage This |
chapter will touch on each of these giving you the information you need to transform your |
bodys most powerful physical asset |
How tense is your lower back The activity below will guide you through using your fingers |
to feel the tense dormant muscles along the back of your hips iliac crest |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Lower Back Activity Diagnose the Extent of Lower Back Dormancy |
Press your index and middle fingers into your lower back inches above each butt cheek |
Feel the muscles covering the sacrum the central bone pictured below and your pelviss iliac |
crests the bony prominences to each side of the sacrum As you move your fingers out |
toward your hips you will likely feel large tense cords of muscle fibers right over the |
sacroiliac joints labeled below This is dormancy This chapter will detail how to bring them |
to their ideal state smooth and flat with no perceptible knotting |
Spine |
Sacroiliac |
Joint |
lliac Crest |
Sacrum |
Pelvis |
Coccyx |
Sitz Bones |
Illustration A Man feeling tense knots at a sacroiliac joint B Woman with apparent dimples at the sacroiliac |
joints C Spine and pelvis seen from behind The sacroiliac joints are marked with an x |
As you know from Chapter the lower part of our spine called the lumbar region |
naturally curves backward This backward bend is known as lumbar lordosis The lower back is |
bent lordotically to support the legs and absorb impact In lordosis the top of the pelvis is tilted |
forward as if you were pouring a bowl of soup from your waist out in front of you In most |
people this lordotic curve is excessive making it structurally unsound When the lordosis is |
excessive it is called anterior pelvic tilt or pelvic anteversion Generally the more pelvic tilt |
one has the less pelvic mobility is available to them |
When my back had excessive lordosis my belly button was very far from my nipples |
Observe your belly button in your default posture How far is it from your nipples To correct |
this flex your glutes push your hips forward and watch your belly button rise Squeezing your |
glutes resets your pelvislumbar relationship back to where nature intended it to be That is |
why it is essential to do this throughout the day |
Chapter Antirigidity for the Lower Back |
Vey WAT |
Illustration A Excessive lumbar lordosis is apparent as a considerable distance between the navel and |
nipples B Flexing the glutes and pushing the hips forward results in a neutral lower spine with less distance |
between the belly button and nipples C Excessive lumbar lordosis from the side D Neutral spine with |
glutes flexed |
You can also neutralize excessive lordosis by teaching the lower spine to curve in the |
extreme opposite direction To do this flex the hips inward and up toward the face lumbar |
kyphosis This rotates the imaginary soup bowl backward so that the soup is no longer pouring |
out in front of you like to think of this posture as shrimping up because it involves curling |
the spines bottom half toward the stomach Flex your glutes as you do this and it becomes the |
equivalent of neck retraction |
Recruiting Your Gluteus Muscles |
When the glutes are offline other muscles poorly suited for the job are forced to support the |
core and stabilize the trunk It is generally the muscles in the lower back and hips that end up |
compensating for underuse of the gluteus muscles taking on heaps of tension in the process |
To counteract this and set your pelvis in a neutral position simply contract your buttocks |
Squeezing your butt ensures your pelvic posture and tilt are optimized |
Pilates advocates maintaining a neutral spine by sucking your stomach in flexing your |
abdominals relaxing the lumbar spine and holding the glutes in a light contraction |
During Pilates workouts practitioners try to maintain this core engagement throughout every |
exercise Neutral spine and glute engagement should be generalized to everything you do |
not just exercise Ideally the glutes should have some form of contractile tone with every |
movement you make This will trim your abdomen and increase the strength and size of |
your butt Another reason some people dont flex the glutes is they want to increase the |
conspicuousness of their butt as excessive lumbar lordosis pushes the butt out further |
However lumbar lordosis deactivates the glutes and with time their tone will decrease |
resulting in a smaller weaker butt |
Flexing the glutes is a dominant expression that we shouldnt hesitate to make Most |
people avoid it however because the way their life has programed them contracting their |
glutes takes their breath away Imagine being a naked caveman or woman The commanding |
ones had gluteal tone and the unassuming ones had hindquarters that were soft and limp |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
So use antilaxity to make glute firmness your default by paring firm glute contractions with |
deep breathing many times per day While this can make the lower back feel stiff you can also |
employ antirigidity with the glutes contracted moving in ways that target unfamiliar |
achy configurations |
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