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it potentially leaves your lower back open to serious injury if you load these newly relaxed |
muscles too intensely or too soon Therefore recommend performing this after your regular |
exercises or before bed Using baseballs in this way will uproot the iliac knots and expel the |
tension from your lower back |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Illustration A Man pressing two baseballs into the sacroiliac joints B Man rolling lower back over a foam |
cumble roller C Man using an inversion table |
When baseballs are pressing into your back the pressure will change your backs normal |
configuration permitting stretches in planes of motion previously blocked Take advantage of |
this and perform antirigidity in these planes You can attain the same effect by placing a |
football basketball or yoga block under your sacrum while lying supine |
Like cankles love handles form due to dormant muscle Press a baseball thumb knuckle |
or tool into the spongey dormant muscles responsible for your love handles Focus on pressing |
firmly into the top ridge of your posterior pelvis Compressing and percussing these muscles |
will revive them introduce new mobility in your hips and accordingly reduce fat deposition at |
the site |
To reduce confusion it is important for me to address the idea of localized fat loss |
The majority of scientific studies have debunked the idea of targeted fat loss sometimes called |
spot reduction In other words working out a particular area of the body may reduce overall |
body fat but generally does not reduce fat deposition at that particular site For instance doing |
a lot of bicep curls makes them bigger but does not reduce the fat content of the upper arm |
However it is my conviction that rehabilitating dormant muscle using the antirigidity and |
massage techniques outlined in this book can result in spot reduction have seen dramatic |
instances of it on my own body and on those of my clients As the crunchy achy muscle around |
your midsection is rehabbed it will become lean and trim |
How to Bend Over |
Most people bend over from the waist This means they hunch their spine forward from the |
height of their belly button to bend down This leads to injury When bending you want to keep |
your spine straight by bending a few inches lower at the hips This results in a hinge from the |
hip with a straight back Hip hinging strengthens the erector spinae muscles and stretches the |
hamstrings Fully engage the stomach muscles to help buffer the load on the lumbar spine Of |
course if you are picking up something heavy you should squat down and lift with the knees |
Otherwise lift small loads by hip hinging |
Chapter Antirigidity for the Lower Back |
Illustration A Improper bending from the waist B Proper hinging from the hips C Proper squatting to lift |
a load |
The more often you can bend over by hip hinging the better shoot for times per day |
Put commonly used objects such as your phone charger on the floor so that you must bend to |
the ground every time you use them |
Perfecting Your SitUps |
Situps are the best counterpose for any work with your spine They will reset your vertebrae |
from your neck to your tailbone They place the lower back into neutrality helping protect |
individual muscles from the repetitive strain that comes from being out of alignment For this |
reason it is constructive to perform situps after performing the other back exercises in |
this chapter |
A few advanced variations to try when doing situps Place a small firm pillow or situp |
pad under your lower back so that near the top of the situp you have something for your |
kyphotic lumbar spine to arch against and press away from This will help ensure that you are |
not stuck in lordosis during the situp Straighten your legs and rest the backs of your knees |
on the ground throughout the motion Flex your buttocks as you come down from each sit |
up Turn your neck and look to each side |
Doing situps on the floor can irritate muscles that arent used to the intense forces This is |
why recommend doing situps in bed It provides outstanding remedial rehab for the entire |
spine and will accentuate all your other efforts to improve your neck and lower back Every |
human should take three minutes to do at least situps in bed every other day |
Illustration A Situps B Massaging the iliac crests with the knuckles C Elevating the sacrum with a |
basketball into an unfamiliar position for antirigidity |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Conclusion |
Remember the tense cords of muscle you found with your fingers between your lower spine |
and hips at the beginning of this chapter When you compress stretch and tone these |
muscles you will develop a different diagnostic marker dimples Spinal experts claim that |
people with a dimple just above each buttock on either side of the spine have very healthy |
lower backs The dimples demarcate mobility and strength in the sacroiliac joints used the |
methods in this chapter for a whole year experienced dramatic results and still lacked these |
two dimples figured the experts were wrong No was wrong After two additional years of |
using these methods finally developed the dimples |
Over the last five years have spent at least five minutes every day reconditioning my |
lower back It was chronically painful before and now there is zero pain The alignment of my |
vertebrae has changed significantly Some vertebrae were far more prominent than others |
they even felt crooked to the touch Yet now they all lie in a straight line used to live in fear of |
the next back injury but now a back injury seems almost inconceivable After you use the |
exercises in this chapter your body will unconsciously recognize that your lower back will not |
fail you If you are like me once you can trust your spine to support everything you do |
immense amounts of unconscious trepidation will be relieved |
Chapter Antirigidity for the Lower Back |
Chapter Bullet Points |
e Portions of the lower back are rarely used so they remain in a tense state of partial |
contraction This leaves them susceptible to injury and causes lower back pain |
e To optimize lumbar mobility use antirigidity exercises in the lumbar region by bending |
extending and flexing it in every direction |
e Doing situps yoga poses Pilates toe touches trunk twists hiphinging hipswiveling |
deadlifts squats and lunges will all help |
e These exercises should be performed with only your bodyweight at very low intensity |
with many repetitions |
e Bend over and touch your toes several times per day When doing so bend from the |
hip not the waist |
e You can employ traction to decompress the spine by using an inversion table |
stretchlying or decompressive massage |
e You can unlock the lumbar spinal muscles glutes hips and the entire sacroiliac joint by |
massaging the area with baseballs compressing it with your knuckles or percussing it |
with tools |
e Put your lower back and hips into as many unfamiliar configurations as possible Rehab |
these configurations from all angles using deep breathing antilaxity and antirigidity |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Chapter Endnote |
Gokhale E steps to a painfree back Pendo Press |
Chapter Use Optimal Posture and |
Antirigidity While Walking |
Walking is mans best medicine Hippocrates BCE BCE |
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