I don’t have any pain in my body. Haven’t for years.
Maybe sometimes for a short while if I slept in a strange position or hiked for hours or such, but then after yoga or a massage/acupuncture I am back in balance.
Yoga per se should never give you pain. Then something is off. It should help you grow out of pain and thats the gain. Not the pain itself.
Some of our human pains are habitual. We can create pain by not caring, overdoing, straining and pushing. As well as by not moving, being too still, overcaring and understimulating. Even our thinking and feeling patterns can cause us pain.
We need to move into our tissues mindfully and add work. Avoid straining ligaments, hanging in joints and not engaging our muscles. Or creating stories of how we need to look or how far to push in a pose in order to please an image or projection. How can we begin to move out of the habitual patterns? To a place where we move mindfully? (It IS possible)
By practicing one breath at a time. Breathe. Consciously. That is where it all begins. When your breath is steady you become stronger and more focused. You develop listening muscles. And you engage yourself, the muscles, cells, bones, joints,
organs, memories, potential, tensions.
All ends. With and through the breath.
From there you have access to your senses, body and spirit. You grow your practice from there. And you focus on not arriving in any pain after yoga practice. 🙏🏻
A bit more on hip flexors, especially the psoas and iliacus muscles. People who sit a lot, runners and cyclists all run the risk of shortening the muscles. Shortened hip flexors can place pressure on the spine and can often cause pain in the groin area.
The last post gave some examples of hip flexor stretches, here we look at the anatomy of the muscle and the importance of getting them released from time to time.
Don't cringe; this is not a deadlift!! Here, you see McKenzie-certified, sport physiotherapist Pat Stanziano performing the Jefferson Curl, a great exercise to increase mobility and strength through the back, hips and hamstrings. ————————————————————-
Many of you might be thinking about that person, poster, article, video etc that said forward bending (what we call lumbar flexion) is bad for your back. Well that is simply not true. Your back is strong and robust. It has the ability to adapt and become resistent if loaded sensibly and progressively, just like any other tissue in your body. ————————————————————-
There are several reasons why people incur problems or even injuries when lifting, the most important of these being when the load being lifted exceeds the ability of the tissue to tolerate the stress. Essentially, you are doing too much, too soon or without the proper preparation of the tissues to tolerate that particular stress.
So here are some tips for performing the Jefferson Curl safely.
1️⃣if you have any pain with forward bending without any weight at all, you should likely consult with your physiotherapist about performing this safely, if at all during the present time.
2️⃣Start performing repetitions of this exercise with very little to no weight, enough to feel a little stretch in your hamstrings and lower back (not pain).
3️⃣Accommodate increases in ROM with steps or boxes as you are able.
4️⃣Have patience when progressing this exercise. Make small increments, 5-10 lbs every 2 months or so.
5️⃣Allow your body to go through the periods of overload (heavy strain), load (moderate effort), and underload (light and comfortable - recovery oriented)
6️⃣Rest sufficiently between sets, and allow several days between attempts.
Note that if any if these terms are unfamiliar with you, consult with an exercise specialist. That could be your physiotherapist, chiropractor, or personal trainer. If you have any questions or comments about this post feel free to let us know. 👇🏼————————————————————— #Flexion#Physiotherapy#Chiropractic#Deadlift#JeffersonCurl#LumbarSpine#Mobility#Strength
Is this exercise bad ?
✅Nope not exactly , but depends on each individual , whether they have adequate mobility & stability to perform it .
👉We do need adequate Lumbar flexion ROM for spine health , take for example we sit , bend over to pick up things.
🚨In society we get a lot of bad rep for forward flexion , this is not exactly true as mentioned previously , we need forward flexion .
✏️Things to note :
1)Make sure you have no underlying lower back pain or issues before performing it (excessive thoracic kyphosis , Lumbar lordosis) .
2)Start off with no weights(we don’t need much weight to get a good stretch , this is about flexibility and not about strength).
3)Slowly go to the depth range that you can tolerate and go further as you progress.
4)Don’t rush through , but slowly segment by segment round each
vertebrae and do the reverse.
5)Throw in this exercise once to twice a week.
✅Train your back to be resilient & not avoidance👍
Ps(Gotta work more on my thoracic region pretty stiff😅) #prehab#rehab#jeffersoncurl
I am dedicated to improve my active lumber flexion this month! Here are some of the excercises I gathered/made up to help me achieve my goal. Eventually, this will turn into a pike press up, I knows it 😝.
1_ Hollow body hold, toes pushing away from the wall. Concentrate on your center pulling each ends in, this should feel like your toes are getting lighter on the wall from the push. Sort of like they are going to lift off. Switch in between the pushing feeling and lifting off feeling and observe what is happening.
2_ Spine half circle while pushing your toes into the wall. The push will help you keep your hips and lumbar spine on the floor, while your upper body does the half circle. Start with lateral flexion (side bend), then twist one shoulder up, continue towards the middle and end the same way on the other side. Don't forget to do both sides.
3_ Keep feet pressing on the wall to help push out your lumbar curve out. This is the passive part. Then try to keep the lumbar curve as it is (squeeze the shit outta everything in other words), while pulling your legs deeper into the floor and slighlty away from the wall. This is the active part. Switch in between, and try different levels of hip height. I also do some lumbar extensions in the passive part to activate my lower back thoroughly.
4_ Hold wall/bar/pole and lift up only your butt keeping your legs perpendicular to the floor. Then start pulling your legs towards your face, tey to keep your hips where it is. Practice compressing more in the middle, then come back the sam way - keeping your hips hoovering over the floor and slowly lower. 💪
Shoulder #prehab today. As I've been enjoying a lot of #surfing on holiday I've really felt my shoulders tighten up especially due to my #lats and #pecs with all of the paddling.
The first vid is a little #warmup#prehab routine that I generally do before most #workouts 10 prone flies 10 prone front raises and 10 prone presses you only need a lightweight and these will light your shoulders on fire ready for some heavier weights.
The 2nd vid is probably my favourite type of overhead press as it really challenges your #corestability and integration with shoulder function. The kneeling split stance allows me to keep a #neutralspine , no excessive #extension which is the biggest mistake by people shoulder pressing in gyms everywhere where you cheat the movement failing to achieve full shoulder #flexion , #glutes are squeezed tight stabilising the hips, #abs braced pulling the ribcage down allowing true overhead range of motion and scapular upward rotation. Plus kneeling means there's no cheating with the lift it's all from the shoulder!
The 3rd vid is bodyweight rows using the Olympic rings. Here I'm as low as I can go without hitting the floor (the lower the harder) trying to focus on scapular #protraction and #retraction at the bottom of the #rep making sure they're working properly then driving my elbows down to pull myself up which engages the back and posterior shoulder #muscles rather than pulling with my hands which just engages the #biceps .
Try it out!
Transformation within 3 months, loose 15 Kg. This man Mr A.S.Bhasin is the best example of dedication and hard work. Mr A.S Bhasin in his 50 setting the example for the younger generation. Who refused for the gyming under the pretext of workload, late working hour, travelling,. MR A.S BHASIN is also a office goer who works 10 to 12 hours daily and also frequently travel for office work. #Flexion#fitness#ardee#city#9910504463 #
Terrifying right? Won't that hurt your back? Isn't it dangerous? What about your discs?
Your back isn't as fragile as you think! It is capable of withstanding significant load and you can build capacity to deal with greater demand. The majority of back pain is now due to an extension sensitivity. This is a result of the long periods of time we spend seated causing people's lower back to become ever increasingly hyperextended. The Jefferson curl puts the back in to a flexed position and allows flexion of the lumbar spine. If we are able to increase the ability of the spine to cope with load, it becomes less susceptible to injury. SAID - Specific Adaptation to Imposed Demand - so let's impose some real demand on our bodies and create robust, strong and mobile structures to deal with what we put them through on a daily basis.
A great conversation with @unprofessional_athlete recently regarding this exercise. Great to share the same view. Build capacity not fear!
İştee ne zamandır istediğiniz video geldiii 💥 Artık bahaneye yer yok ❌ İç ve dış bacaklarınızı sıkılaştırmak için her hareketi 3*15 setler halinde yapmaya başlayın 2 hafta sonra değişimi farkedeceksiniz😏
🔷 ACL RECONSTRUCTION + PARTIAL LATERAL MENISCECTOMY 🔶 WEEK 5
🔺🔺🔺 SOME might say that's equal flexion... 😎 Okay it's passive but I'm actively staying there now and I've achieved it without the stationary bike yet (6 weeks start as per UK protocol) so I am very happy to achieve this yesterday. All I have done is used gravity assisted, active and passive flexion exercises, combined with ice and elevation to remove the swelling and I can see improvement on a daily basis.
🔺🔺🔺 I pretty much am enjoying life right now, I'm pushing my physiotherapist boundaries for around an hour a day still. Getting the motivation is tough but worth it afterwards, but I ordered this new 4 in 1 protein which has EVERYTHING in it and it was on offer for £7!!! So I'm keen to push myself for that reason too. I bought 3 😂💪
Why You Need to Strengthen Your Hip Flexors (And the 5 Best Exercises)
The Source of All Efficient Movement 🏃🏃🏃 The hip flexors are a group of muscles around the upper and inner thighs and pelvic region that help power nearly every movement we perform. Running, jumping, and even just standing require proper flexion and stabilization of the hip flexors.
WHY DO THE HIP FLEXORS MATTER? Not only because most people don’t focus on strengthening their flexors, but also because every day we do things that both weaken and shorten (or tighten) them.
For example, if you sit in front of a computer or at a desk for hours a day, it both shortens and tightens the muscles in the front of the body (including your hip flexors). It also causes your shoulders to round forward, along with a forward-head posture. #sitting#posture#corporatemassage#movement#efficiency#muscles#musclehealth#balance#hipflexors#exercises#strong#strengthen#power#running#jumping#standing#vital#flexion#stabilization 💪 🏃🚶💪
PROUD CLIENT MOMENTS
Two weeks ago we saw @annadavison_ She was two weeks post ACL reconstruction surgery. Unable to bend and straighten the knee, still with crutches and lots of pain and finding progress difficult
After listening to her 👂🏻, how she felt and where she wanted to go we worked with her in session to build her a personal pathway for progression. We were optimistic to see where she went with it 🤞🏻
Today, no crutches, almost full range of motion and nailing sitting back on the heels partial weight bearing. For anyone who is completing ACL recovery this is no mean feat at 4 weeks. Most importantly her positivity lit up the clinic ✨
So impressed by this one, the work rate and focus she has put in was clearly evident. We cannot wait to see how she moves going forward 💜