REGULARS
Fitness
BY : GARRY BLAIN PHOTOS : JASON DWYER
We hear complaints of back pain and injuries that have occurred as a result of exercise in the gym or from some action in every day activity . Over and over , we ’ re told “ lift with the legs ” but even though we attempt to do just that , we ignore the real culprit : unsupported forward flexion in the back and spine . What is ‘ unsupported forward flexion ’? Allowing the spine to curl forward with the shoulders hunched downward creating a “ C ” shape rather than in its natural “ S ” shape . Supporting the spine when flexed is simple with the the proper techniques .
THE
VICE
Forward Flexion : an unstable START
Almost any exercise performed in a forward leaning position can allow the exerciser to flex the spine unsupported . This is dangerous because it places the back in a weakened position while under load and endangers the delicate cervical spine and the complete spinal column with all its connective tissues .
At the very least , this position encourages bad motor patterning and poor posture .
Consider that behind-the-head lat pull-downs and bent over rows are just a few of the exercises which provide the potential for unsupported forward flexion and therefore , injury .
Forward Flexion : a risky HUNCH
Proper Support : a grounded LIFT
THE
VERSA
Firm Flexion Support a sure-fire FILL
The back is 40 percent stronger when the S-curve ( also called neutral spine ) is maintained , than when the spine is in flexion ; therefore , it ’ s a much safer and stronger position . A braced core ( abdominal muscles contracted with the intent of locking the ribcage to the hips ) with spine in neutral is safest .
Using an extended arm and hand on a solid surface will provide support for the back if forward flexion is absolutely necessary or if you are unsure of your back position .
Remember : even simply bending over with an unsupported flexed spine to pick up a scrap of paper can trigger injury !
68 | whiteoaksclub . com | spring 2013