Core Training is Spine Training, Spine Training is Core Training скачать в хорошем качестве

Core Training is Spine Training, Spine Training is Core Training

Spine training is controversial in the fitness industry because there is the notion that it is dangerous to bend and contort our spine underload. In reality our spines are meant to move this way and if we can't, then we progressive build our way up to being able to do these movements. Traditional core training incorporates many different spine positions, but not all. Some examples are oblique twists and side bends, which are great, but the end range of motion is often not emphasized. Sit-ups are great for shortening our abdomen when we round our spine, but it's rare we see our abdomen in the stretched position. Exercises like planks and Pallof Presses are anti-movement oriented which look at stiffen the torso to prevent movement at the spine, rather than promoting it. Core training is spine training and spine training is core training. Core implies the center (core of the earth, core of an apple), but it's usually not looked at in this way. For this training session we did some unconventional spine exercises to challenge unfamiliar ranges of motion in a variety of different ways. We started with flexion rows, where we are intentionally rounding our spine while rowing with our scapula. In most rowing exercises, we are told to keep a neutral spine. Although that position isn't inherently wrong and could be optimal for trap or lat engagement, rowing in different spine orientations not only allows for you to train different lines of muscle tissue but also challenge your spine in a different dynamic. We then moved into hanging as a loaded stretch option for both spine extension and lateral flexion. When doing the extension hang, we want to make sure our knees are not touching the ground and that we can find the stretch we are looking for in our abdomen, without pinching in our lower back. For lateral flexion hanging we want to feel the loaded stretch in the obliques, lats and maybe into the base of your pelvis. If grip strength is an issue here, doing several rounded of shorter duration would be fine until you build more strength there. The height in which you are hanging from can influence the difficulty and shouldn't be overlooked as a progression or regression. We followed up the lengthening drills with shortening tissue. We shortened our spine extensors by doing a commonly done cobra/sphynx pose. This is usually done for the lumbar spine but we broke down the movement and showcases how we can bias our thoracic spine by moving our elbows forward. This base position can be done to train any portion of the spine in extension. We finished with spine CARs, controlled articular rotations, where we explored the entire outer ranges of motion that our spine has: flexion, extension, rotation and lateral flexion. These can be done at different intensity levels by altering how much tension we are irradiating and depending on what our goal is. Learning to contract tissue in the shortened position while moving into these ranges of motion is crucial for ensuring you are getting as much as you can from the exercises. Keeping your abdomen relaxed with little to no irradiation is okay for a daily maintenance movement practice, but for a training session we want a high level of MVC, maximum voluntary contraction.