essential seven; bulletproof your back

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Essential Seven; Bulletproof Your BackBrian Richey B.S. MES

Balanced Body Master Trainer

Back Exercise: Stabilize, Mobilize and Reduce Pain By Brian Richey

My new book deals is for anyone who has or has a client dealing with low back pain. It goes into depth on specific spinal pathologies as well as non-specific low back pain, explaining each pathology, highlighting the contraindications and prescribing specific exercise programing to train and progress them safely.

Facts

© 2018, Balanced Body Educa3on, All rights reserved. May not be reproduced in whole or in part.

» Low back pain is the single leading cause of disability worldwide, according to the Global Burden of Disease 2010.

» Back pain is one of the most common reasons for missed work. In fact, back pain is the second most common reason for visits to the doctor’s office.

» One-half of all working Americans admit to having back pain symptoms each year.

» Experts estimate that as much as 80% of the population will experience a back problem at some time in their lives.

» Most cases of back pain are mechanical or non-organic—meaning they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture or cancer.

» Americans spend at least $50 billion each year on back pain—and that’s just for the more easily identified costs.

Causes of LBP?


✦ It could be a number of issues. From specific medical condition to muscle weakness/imbalance to repetitive poor posture and lifting habits.

✦ Multiple (some serious) medical conditions lead to low back pain.

✦ Knowing and understanding what is the actual cause can be very important.

Posture Affects Disc Strain


Increased Strain on Discs


The Anatomy



Anatomy of the Healthy Spine✦ Disc ✦ Bodies of Vertebrae ✦ Transverse and Spinous

Processes ✦ Intervertebral Foramen ✦ Ant. Longitudinal Ligament ✦ Post. Longitudinal

Ligament ✦ SI Ligaments


Anatomy of the Aging Spine

✦ Discs ✦ Equal Height?

✦ Vertebral Bodies ✦ Square?

✦ IV Foramen ✦ Bone Spurs


Basic Structure of a Vertebra

Lamina

Pedicle

Transverse process

Cross Section at the level of L3Find the transversus abdominis and trace the path it takes as it connects into the back. Notice the relationship to the back muscles.

A-O Joint Occiput-C1

A-A Joint (C1-C2)

Cervical Thoracic Spine Lumbar Spine

Flexion 20⁰ 65⁰ 35⁰ 50⁰

Extension 10⁰ 40⁰ 25⁰ 35⁰

Lateral flexion

5⁰ 35⁰ 20⁰ 20⁰

Rotation 35⁰ 50⁰ 35⁰ 5⁰


Average Ranges of Motion in the Spinal Segments


Deep Muscles of the Torso

Movements of the Spine

ExtensionFlexion


Movements of the SpineLateral Flexion

Rotation


Spinal Ligaments


• Creates a 3D brace for the spine.

• Prevents excessive motion of spinal segments.

• Like all ligaments, once it has stretched out of shape, it doesn’t return.

Caution!!!

Know when Correcting is Incorrect


7 Essential (Strategies)


✦ Finding and Maintaining “their” Neutral ✦ Spinal Stability ✦ Lumbar Mobility (Flexion) ✦ Hip Mobility Thoracic Mobility (Extension &

Rotation) ✦ Core Strength ✦ Functional Core Stability/Strength (off the ground)

Finding and Maintaining Their Neutral


✦ Neutral for those with back pain is different than traditional neutral.

✦ Find a pelvic/spinal position (pelvic bias) that they can maintain without pain.

Challenging and Maintaining Neutral


Pregnant Cat (TVA)


✦ Quadruped, Neutral spine. Pull belly off the floor and hold. Release and repeat.

✦ Add perturbation to the body.

Spinal Stability


✦ The ability to maintain neutral spine in motion.

✦ Start supine (fully supported)

✦ Move to Quad/Seated(partially supported)

✦ Standing (Unsupported)

✦ In motion


Level 1 Exercises


Bent Knee Fall out

» Eyes on ASIS » No rotation in

the pelvis


Heel Slides

» Watch for Ant/Post movement in the pelvis. Should remain in neutral

Marching

• With a neutral spine and hands on the hip bones, slowly lift 1 leg.

• Do Not flatten back as you lift the leg.

• Stay light on the opposite foot, DO NOT push down.



Level 2 Exercises

Birddog


• In quadruped, knees under hips and hands under shoulders, extend one arm and opposite leg.

• Important: do not lift too high and dump into the lumbar spine. Movement should be limited to the hip joint.

• With the knee and hand on the ground, slightly pull them together to activate the anterior oblique sling.


Pregnant Cat (TVA)

✦ Quadruped, Neutral spine. Pull belly off the floor and hold. Release and repeat.

✦ Add perturbation to the body.


Seated Statue

» Maintain Neutral Spine

» “Don’t let me move you”

» Work on speed, not force


Level 3 Exercises


Forward Lean (Multifudi)✦ With fingers in the grove between

the erectors and spinous processes, feel your multifudi.

✦ As you lean forward, do they fire evenly? Same force?

✦ If not, the one that is firing late, place that leg behind the other and repeat. Keep adjusting leg position until they are even or the lagging one is now in firing first.

✦ 10 reps, then bring feet slightly closer together and repeat keeping them firing as close together as possible,

✦ Repeat until feet are together


Standing Statue

» Work on Speed not Force

» Don’t let me move you”

» Change foot position


Lumbar Mobility


Togu Pelvic Clocks✦ With the Togu ball under

your pelvis, imagine your pelvis is a clock. You have a marble at the center of the clock.

✦ Tip the clock so the marble rolls to 6 o’clock then back to center.

✦ You can also perform 3 and 9 o’clock.


Togu Lumbar Stretch

✦ With the Togu ball under your pelvis, pull your knees into your chest.

Tail Wag


Articulated Bridge



Hip Mobility

» All ROM are to be focused on, but special focus needs to be placed on » Internal Rotators » Hip Flexors

» Poor hip mobility can be a contributing cause of LBP and SI JT disfunction


Hip Flexor Stretch (w/ Foam Roll)✦ Laying with the FR under

your sacrum, bring both knees into your chest

✦ Holding one knee into your chest, extend the opposite leg upward and lower it like a drawbridge

✦ Hold the position (15-30 sec), don’t be surprise if the foot doesn’t come close to the floor.


Hip Internal Rotation

✦ In a staggered kneeling position, staying tall

✦ Turn toward your back leg. Use something to support yourself and assist the turn

✦ Do not let the back foot move!!!

Thoracic Mobility

Thoracic Rotation and Extension


Thoracic Mobility


Elbow Drop (Rotation)

✦ In quad position, hands directly under shoulders

✦ Drop one forearm to the ground while keeping the other arm straight.


Telescope Arms (Rotation)


✦ Side lying, top leg on Foam Roll, arms extended, top arm slightly beyond lower, head supported.

✦ Slowly trace your top arm along bottom arm and chest while rotating your thorax so your head and chest are facing up.

Standing Telescope Arms (Rotation)


Sphynx (Extension)


Core Strengthening


Functional Core Stability (Get off the floor!)


Back Exercise: Stabilize, Mobilize and Reduce Pain By Brian Richey

My new book deals is for anyone who has or has a client dealing with low back pain. It goes into depth on specific spinal pathologies as well as non-specific low back pain, explaining each pathology, highlighting the contraindications and prescribing specific exercise programing to train and progress them safely.

Learn more: https://events.pilates.com/ims-upperbody/

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Get certified! Learn more at: https://sites.pilates.com/integrated-

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Brian Richey

[email protected]

www.fit4lifedc.com

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essential seven; bulletproof your back

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