Improving Spine Mobility
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Case study: A year ago I hurt my back in Jiu jitsu. I could still train and deadlift but my mobility was severe limited. After awhile my back pain went away but my mobility did not improve. I decided to be more diligent about regaining my lumbar motion.
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The key different between these two videos is the ability for my lumbar spine to segmentally flex.
Video 1: This video was a day after my injury. My pain trigger was lumbar flexion, so much that I unintentionally adopted an anterior pelvic tilt which kept my lumbar spine in relative extension. You can see that even in a fully bent over position there was minimal if any lumbar movement.
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Video 2: This video while the global motion is significantly greater the important aspect is my spine now has the ability to segment properly. The goal isn’t just more movement the goal is to make each segment move. .
Self treatment:
1️⃣Cat cow
2️⃣Lumbar Hinge point training
3️⃣Segmental Cat cow
4️⃣Thoracic Spine locked segmental Cat cow
5️⃣Resisted segmental Cat cow
6️⃣Standing eccentric lumbar flexion
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These steps were performed EVERY DAY (Realistically probably 5x a week).
I didn’t have to do a lot of work but I did have to consistently move my spine. This routine took less than 5 minutes each day.
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Consistent inputs for long lasting changes.
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@functionalrangeconditioning @functionalrangerelease