Take a journey to backhealth by clicking related popular tags operacion de columna lumbar recuperacion

This exercise teaches the concept of neutral spine in the easiest position (laying on your back fully supported with lots of feedback from the ground underneath) . This concept of neutral spine needs to be learned in other planes and through a wide range of exercises ( think squat and deadlift patterns). In a neutral spine position the spine is the strongest. This does not mean we never flex or extend or rotate the spine it just means that if we are moving heavy loads our default position will always be neutral.

Your body must learn this feeling of neutral spine through proprioception ( awareness of where the body is in space). In the dead bug you begin in a neutral spine (in the video I check mine by slipping my hand under my low back , it should just about slide in).


I then maintain this exact curvature while my legs move.

The movement of my legs must not disturb this neutral alignment. Therefore my pelvis must remain still. The body must learn how to recruit muscles of my deep abdominal wall , pelvic floor and segmental stabilisers of the spine to make this happen.

Bad habits and pain can rewire the body’s ability to stabilise the spine optimally. Exercises like the dead bug represent a starting point for the reeducation of the proprioceptive awareness and the biomechanical wherewithal to implement the required muscle action correctly.

It’s always valuable to go back to these basics to reestablish optimal patterns. Overuse of certain muscle groups over time can inhibit other muscle groups and faulty movement strategy can result. Pilates is like the defragmentation software in your computer. 😀💖💻 #fitfam #girlsgonestrong #backhealth #biomechanicalassessment #backpain #spine #loveyourspine #dischealth #strongandstable #strongwithclare #loveyourdiscs #wellness #longtermgame #golf #golfbiomechanics #shoulderhealth #pilates #balancedbody #reformer #studiopilates #exerciseisgreat #biomechanics

Start incorporating bird dogs into your warm ups. These are great for promoting a stable core while there is movement from the hips and shoulders, which will carry over to movements in & out of the gym (think all the power & olympics lifts as well as everyday functional movements).

For me, i said “yes” to all the questions above. I did a lot to increase my back strength (hip & back extensions, GHDSU, etc), but very little to increase my core stiffness. DISTAL MOVEMENT REQUIRES PROXIMAL STIFFNESS. The core needs to be stable in order to prevent excessive motion of the spine.

I do 2 x 10 with a 2-3 second pause at the top of each rep. Or i did 3 sets of a :10 sec hold at the top of each rep. The holds are the best for discovering left to right imbalances.

#herniateddisc #spinehealth #backpain #lowbackpain #backpainrelief #backhealth #birddogs #deadlift #squats #healthylifestyle #core #corestability #physio #movement #backinjury #herniateddiscrecovery #l5s1 #warmup #squats #olympiclifting #powerlifting #girlswholift #guyswholift #buildyourbelt #crossfitgirls #crossfitchicks #weightlifting #strengthtraining #lowbackstrength

Added some baby sets of conventional and sumo deadlifts into my dynamic hammie warm up today with @w.H.O.L.E_health . Ya still should lift the light stuff as if it were heavy!😉👌. My body type makes conventional deads feel pretty uncomfortable, even with light weights – sumo deads feel a little better but these are still some of my personal least favorite exerises. I haven’t worked on them since my early 20’s, even back then when I was pretty strong I never got much out of them, growth-wise…Through all the spinal issues I’ve dealt with, (stenosis/osteomyelitis), I’ve been thinking… Since I don’t do much of the bend-and-lift, (from the floor), movements these days, doing so may contribute to some helpful functional pain management. I don’t think I’ll build these up much, but it is a good idea for me to start going through those movements again for overall health and resiliency.

#personaltrainer #personaljourney #legday #legdayworkout #hamstrings #glutes #deadlift #warmup #painmanagement #lift #bodybuild #overcome #comeback #resilience #tension #gymlifestyle #instafitness #igfit #sunday #babyweights #hiphinge #posteriorchain #backhealth #braceyourself #blocking #enjoyment #coach #quality #helpothers

One of the exercises in my back rehabilitation program is the bird dog, an integral exercise not only in strengthening the musculature that supports the spine, but when performed as in video 2 helps to ingrain a ‘good’ movement pattern in the hip joint.

Video 1 shows a ‘common’ attempt observed at a bird dog. This technique forces the spine into an ‘extension’ position by trying to achieve end range of motion! This semi contorted position is counterproductive in the quest to build core and spinal stability!

Video 2 shows my bird dog (only mine in the sense the positions achieved are specific to my body). The best way to envisage this is to think that (or actually put) a glass of water is resting on your low back! Brace the abdomen (think pushing out rather than sucking in), attempt only to generate movement from the hip and shoulder joint as you adopt the pose.

Attempt to keep the toes approximately 1 inch from the floor ‘in pose’ whilst simultaneously externally rotating the shoulder joint and reaching out and up (note my poor shoulder mobility prevents me from achieving a straight line from ankle to wrist which is the #goal).

Hold for 10 seconds but as you return to the start position keep your moving limbs hovering above the ground for a brief pause before commencing the next rep.

I went for a walk yesterday and today. Have not done this in ages due to symptoms being so overwhelming. However, yesterday during the first walk I felt really unsteady on my legs and I felt that my spine might need some adjustment after all. So I did some chiropractor exercises recommended by dr wilson and today was already way better. Still some stiffness in my neck but I will work on this now twice a day (in bed after waking up and before bed at night). Will definitely try to get the walks into my routine now and if it is only 10mins a day. Baby steps and building up slowly. Recommended are 30mins walk when following the nutritional balancing program. Happy sunday 🌸🌼

#guthealth #healthylifestyle #lyme #nutritionalbalancing #gut #mindfullness #sundayfunday #sundaywalk #walk #takeawalk #chronicallyill #chronicillness #solarplexus #borreliose #thyroidhealth #adrenalfatigue #adrenalhealth #detox #health #healingjourney #autumn #sunshine #neighbourhood #exercise #babystepstosuccess #recovery #positivity #happiness #backhealth #spinehealth

1️⃣BEAR HOVER SHOULDER TAPS: these bad boys are way harder than expected. Set up in all fours, lift your knees a couple inches off the ground, and alternate touching each shoulder. Try and not allow and movement or weight shift of your body. 4-6 reps per side is pretty good.

2️⃣HALLOW BODY HOLD: lay down on your back, cross your arms and legs over (you can switch each set), and lift your shoulders and legs off the floor. Actively push your lower back into the ground and hold the position while breathing for 10-15 seconds. Short bursts with lots of tension work best with these. Arms and legs closer to the floor makes it harder.

3️⃣SIDE PLANK W/ LEG RAISE HOLD: set up in a regular side plank with your elbow down and feet stacked. Lift your leg about 6-10 inches and hold that position. Keep your hips up and stacked, don’t let your butt stick out, and keep your top leg feet pointed forward or slightly down. Make sure you can master a regular side plank before attempting this variation. Try 20-30 seconds per side.

#dp #decater #decaterfitness #decaterperformance #abs #core #sixpack #corecircuit #coreexerciseoftheweek #planks #coreworkout #abworkout #lowbackhealth #backhealth #corestrength #circuit #bodyweight #antirotation

We have a variety of awesome accessible tools and one is our specialist chiro drew glendinning. Until we started seeing him when we worked at the same place, we avoided chiropractors. I’d had really bad experiences with them when I was younger and was not keen to see another. But when I hurt my neck one day I had to, there was no one else and everyone we worked with recommended him.

And boy am I glad I did! He uncovered my upper neck joint had been out since I bumped my head upon falling face first onto concrete when I was in primary school. Obviously this would have contributed to my two major back injuries years later. And all the other health issues I’ve had since. But no other therapist (and I’ve had many. Some therapies you’ve never heard of!) had worked that out. They had benefits but until my spine was fully aligned nothing was going to work properly for me.

Not only is his chiro+ (meaning he’s a regular chiro plus he’s learnt about the top two vertebrae which is a specialist field) therapy an important foundation element for good health our guy drew in particular is an ‘above and beyond’ kinda guy. He spends lots of extra time with us when we need it.

You NEED to create relative motion between each and every vertebrae for optimal mobility and function and the best way to improve that is to work on spinal flexion / extension.

2️⃣ thoracic cat / camels – sit back on your heels to lock the lumbar spine. This allows you to work on the mid back (thoracic spine) if this region needs more mobility.

3️⃣ lumbar cat / camels – lean forward and place your head down. This locks the thoracic spine so you can focus on the low back (lumbar spine) if this region needs more mobility.

4️⃣ sequential cat / camels – saved the best to last. This is what you should work towards. This variation isolates each articulation so it’s the most effective way of getting movement into each and every joint. It’s challenging from a motor control standpoint, so master the other variations first.

Work on spinal mobility all the time if you have back pain, a stiff back or simply want to avoid all this in the future. Constant and varied movement is the best tool we have to ensure a long, healthy and pain-free life 💪

#trainsmart #movebetter #mobility #mobilitytraining #liftersneedmobility #frc #kinstretch #healthyjoints #longevity #functionaltraining #strengthcoach #fitnesscoach #athlete #movementprep #controlyourself @kinstretch @functionalrangeconditioning #everydamnday #spinalhealth #spinemobility #backhealth #catcow #mobility

Chronic pain management is critical when traveling. Don’t be foolish about what to take. Be wise and thorough. There is nothing like traveling and being miserable because the pain won’t let you do anything. And if you push yourself, you want to be timely in treating any strain, inflammation or bruising. Check out my traveling tips video using the tennis ball or my playlist all on my youtube channel at: theposturespecialist.Com (link in bio)

I will be getting a massage this weekend at a local spa that has some kind of special tub soaking option.💆‍♀️ I’ll let you know about after. If you are interested in getting bodywork (massage), I highly recommend looking for someone who does acupressure integrated oil massage…Like a shiatsu swedish or shiatsu lomi lomi with jin shin💆‍♀️💆‍♀️💆‍♀️💆‍♀️. (find someone with more than 700 hours) you will 😍😍 it!

#theposturespecialist #painrelief #traveltips #backhealth #healthyspine #traveltools #backpainrelief #neckpainrelief #shoulderpainrelief #hippainrelief #topicals #biofreeze #tigerbalm #arnica #tennisball #zhenggushui #backbrace #icepack #cervicalpillow #homeopathicremedies #holisticpainrelief #alternativepainrelief #tensunit

Our training administrator & social media manager, emma farrell will be attending the british pepper and spice site in northampton on the 1st of november 2018, with our director gareth milner, where osteopathic solutions ltd will be filming a bespoke manual handling DVD.

Local videographers, @ps.Visuals will be present on the day filming the manual handling training DVD before we pass it over to smart marketing solutions for editing.

Emma will be onsite documenting this day in detail as the filming takes place, taking lots of exciting images ready to upload to our social media platforms, website & blog.

Please view this video from @officialpukkapies to gain an insight into the structure, content & high quality of our bespoke manual handling DVD: https://www.Youtube.Com/watch?V=ua_5_fft60u

Looking for a bespoke, rather than ‘off the shelf’ manual handling DVD tailored specific for your business? Please email: garethmilner@osteopathicsolutions.Co.Uk

#osteopathicsolutions #osteopathy #osteopathic #manualhandling #training #traininguk #manualhandlingtraining #backhealth #heathandsafety #health #cityandguilds #publiccourses #bookonline #council #leeds #manchester #london #bristol #birmingham #uk #glasgow #visitglasgow

Having some flexibility fun during the week in my pilates session. While not many people require the flexibility of a dancer or gymnast everybody requires a minimum range of motion in all joints. –

Your stretching program needs to be individualised. Just like a piano tuner tightens some keys and loosens others a good flexibility program will only have you stretching what needs to be stretched. 😀

Stretching weak muscle groups is never a good idea and can lead to an exacerbation of any existing orthopedic challenges like low back pain. –

So what’s the best stretching program?😕 answer : the one that has been customised for your unique needs based on a full assessment of your biomechanical health.

For more information on biomechanical assessment , personal training , online training and pilates then click on the link in my bio or head over to www.Clarerooney.Com –

#fitfam #girlsgonestrong #backhealth #biomechanicalassessment #backpain #spine #loveyourspine #dischealth #flexibility #warmup #mobilisation #personaltraining #onlinetrainer #correctiveexercisespecialist #stretching #respectyourback #pelvicstability #wellness #stability #rehab #pilates #balancedbody #reformer #studiopilates #golf #golfbiomechanics #thehipsdontlie #biomechanicalassessment #stretching #stressrelief #stress #stressreduction