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Holistic Ways to Save Your Spine

spine health = increased mobility


The spine is capable of supporting the act of lifting hundreds of pounds off the ground, and yet you can throw your back while tying your shoelaces. This goes to show that training the body to keep the spine protected isn't a simple task and requires a smart approach for optimum results.


Think Pelvic Balance

Muscles on both the front and back sides of the body must be strong in order to pull their own weight, and manage it continuously. If they do and are not slacking | weak, they will affect the way the pelvis sits (straight or backwards). That in turn directly impacts stress on the back.

Common weak spots are the Glutes and Lower Abs. These muscles are meant to work in unison to maintain a neutral spine. This makes training Glutes and Lower Abs in isolation, essential -- training each of them to fire and strengthen.


Less Stretching, More Mobility

Stretching allows you to lengthen the muscle necessary in muscle recovery and is generally a passive action. Mobility training is active in nature and depends on strong, healthy muscles to pull a joint through its range of motion.

Think about it this way: You can either stretch your arm across your chest using your other to create the stretch (demonstrating flexibility), or you can push (action) your arm across your chest to achieve exactly the same position, without the help of your other arm (demonstrating mobility).

To resolve chronic pain and ensure long term health, zeroing in on mobility levels at the Hip joint is key to spinal health. That means training and doing drills for healthy and strong

  • Hip Flexors,

  • Inner Thighs (Adductors),

  • Glutes and

  • Hamstrings.

Stretches are not the only thing that will make your joints and body more flexible.


Remember Your Rotation

The Spine is designed and meant to rotate from side to side; flex and extend. That is why it is essential start with rotary movements in your training. Shifting your body movements from the sagittal plane into the transverse plane is key. The majority of us twist as much as possible from the lumbar region (hip area). It's actually the thoracic region (upper body - chest) that naturally requires greater mobility for rotation and twisting. Try it! It, generally 'has a stiff sensation' when not worked.

The thoracic region allows the greatest available range of motion and capacity for mobility. When training think about turning through the Chest and Shoulders, less in the lumbar (hip) and core areas.


Your body will thank you.

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