Video

Much appreciated!

Think of your foot, ankle, knee and hip as one system. These exercises will be a start, train your whole leg in multi-directions and spend time on your toes as well

You'll need to watch the entire episode to understand the context. In a nutshell, core strength doesn't equal a pain-free low back

Not any exercise. That's not a well thought through statement

I understand they may have worked for you but I’m coming from a broader perspective. I’ve worked in many gyms, with many trainers and with many patients and clients and on too many occasions back extensions have had a detrimental effect. From the experiences I’ve had and reading I’ve done since 2008, I haven’t found a use for back extensions that can’t fulfilled by other exercises. This isn’t a slight on your progress.

You are so welcome!

Yes a scoliosis video would be great

I have a few video on Scoliosis, here's one of them czcams.com/video/H4fI7A3Zsho/video.html

You can still have bulging disc's with a thin spine. If you want to reduce pain you need to think about what the causes are and either remove, adapt or modify the posture, position, movement or load.

I'm glad it's helpful

Thanks

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Many thanks!

I can't answer that question as I don't your specific pain triggers. With that said, if the Mckenzie Floppy Push Up is making your pain worse it might be a good idea to stop doing it. The recommendations would be need to be trialled if they don't trigger pain

Exactly. Thanks for sharing!

Tight QL?

It’ll depend on the exactly location, whether it’s close to spine or further away. One of origin points of the QL is one option, multifidus is another and if it’s away from the spine Longissimus and Iliocostalis is worth looking into. If it’s muscular it’s also good to understand why the muscular is being caused.

@@ChristopherHoleTraining It's right on the lower rib away from the spine. I guess an intercostal muscle strain could also be possible?

Yes it be, that would be more dependent on the initial cause

Glad it was helpful!

This sounds like an assumption of the viewers

Because that's a dumb idea

@@ChristopherHoleTraining I got to give it to him. Nobody before or since has went to such great lengths to avoid a proper squat. It's rather inspiring.

@@miltkarr5109 What’s your definition of a proper squat?

@@ChristopherHoleTraining hamstring touching calves. Time to get in the hole Mr. Hole. Lol.

That's one type of squat, why is this type of squat better than all the others?

This is an old video

No problem and thank you

It's also useful to know that Mckenzie Method has been designed for Sciatica and not all low back pain is due to Sciatica. The extension posture can also inflame the facet joints due to the extreme position.

In what way?

@@ChristopherHoleTraining By getting a full stretch of the muscles it allows for every muscle fiber to fire. Doing half the movement and a static hold isn't as effective. It's like doing a half curl.

What about the stability of the spinal segments when the spine is fully flexed? And isn’t motor unit recruitment determined by force/resistance of the exercise not the range of movement?

@@ChristopherHoleTraining Hi Christopher, I'm not a physical therapist however, at 54yo I have been in the gym for 30 years but clearly not working my core. I have lumbar stenosis, spondylolisthesis at L4/L5, degenerative disc and lumbar scoliosis (not genetic). I believe the DDD is the cause of the instability in the lumbar region. Losing the height has loosen the control and stability of the surrounding and internal vertebrae muscles. There isn't much I can do with exercises for the stenosis but the instability I can attack. I approached my posture as such. Any muscle that is stretched is weak and slipping movement of the spine I addressed the same way. I do a 30 to 45 mins exercises every morning. I have a FULL gym at my house. I have a left curvature in the lumbar. This tells me the left internal vertebrae muscles (multifidus, rotatores)are weak. As for the spondylolisthesis, the interspinales and erectors are weak while the psoas is tight pulling the spine forward. I have been told I need a four level fusion, this was 4 years ago. Right now I'm doing squats, weighted hyperextension and reverse hypers. I do hip hikes with focus on the left side, and hanging hip hikes (my creation). Also, reverse hip hikes (my creation) tons of ab work and glute work. Solely doing static exercise or partial, I believe, are not as effective in muscle development. Perhaps a pause at the peak movement is effective as getting a mind connection with the specific muscle you are work. I take supplements for the spine and nerves. Usually before bed as the disc soak up fluid when there isn't compression on them. I want to get a new x-ray to see how things look. Thanks.

I’m not sure what this has to do with your original comment

There are different and more specific steps for people who have dysfunction, weakness, back pain and issues. Once they've been resolved this is where they can go

because there are only so many hours in a day and only so much you can recover from.. strongman is heavily focused on specific skills! so they tend to train the strength whilst training the specific lifts they compete in... also are you certain they don't do this kind of work? I am sure you can find some that do... I know some that do.. the thing is who wants to see them doing planks on youtube? ;0

Look up Brian Carroll on IG: briancarroll1306 and read his book Gift of Injury

Sounds like a plan

As far as I'm aware it's a diagnostic tool and therapy

A lot of people assume I'm McGill Certified, I'm setting the record straight

That depends if the person has a disc bulge, there are many different types of low back pain that don’t come from a bulging disc. The key is to know that the patient has a bulging disc for it to work. This type of exercise has been shown to not work on disc herniations and this come from a teacher from the McKenzie Institute

@@ChristopherHoleTraining it does work but you have to couple it with other exercises. pressing against a bulge or hernia does nothing bad, it just hurts a lot. it's fine. It can be sucked back and healed. I have been through it without surgery. though I agree each case can be quite different.

Explain?

@@ChristopherHoleTraining you can come up higher and straighten your arms. it matters which muscles you release and the complete lower back should be relaxed. The position you demonstrated is quite tense and not opening the L5 area vertebrae downwards enough.

@@zabtej1645 What about the facet joints as you come higher?

I am a young doctor and i have some doubts regarding oral health

What questions do you have?

@@ChristopherHoleTraining does only sugary food cause tooth decay OR sugary blood ( IR , prediabetes, diabetes) also causes poor dental health In the last 5,6 yrs I have suffered various dental problems like loss of 3 functional teeth (due to cavities) , failure of RCTs , few days ago I was diagnosed with prediabetes I had sweet tooth but there are millions who eat more sugar than me without any dental problem So, how much role of subclinical metabolic abnormalities have had in my poor dental health?? Since when i included GLVs and chewable foods like carrots, beetroot, cucumber in my diet , started IF ,my tooth ache disappeared Less chewable foods causing poor circulation in gums?? Universal language of dentists has been like - don't eat sweets , don't eat sweets , doesn't time has come it should be changed to don't sweeten your blood don't sweeten your blood

@@mohsinalithecver8 As I understand it, it’s not sugary foods per se. As food is metabolised it’s the acidity that remains this gets into the blood and saliva and it’s this environment that can erode teeth. There are other things that can effect this environment, mild stress increases blood sugar, even if the diet it low sugar. Lower aerobic fitness can also influence blood sugar because of the bodies inability to process sugar as effectively. I don’t know your situation but in general these can influence blood sugar and there for acidity in the system.

@@mohsinalithecver8 GLV’s will work twofold, 1. They are low sugar so you’re not putting it in the system. 2. They metabolise into an alkaline residue which neutralise acidity and therefore reduce the likelihood of enamel erosion.

Changes can start to take place after a few days or over 1-2 weeks. To completely centralise could be months, it'll depend on state of your low back, how close (in time) you are to the initial injury, current exercise routine and daily movement habits etc.

It's hard to say specifically without knowing more about your low back pain. If this posture has made your pain worse, stop doing it. If it settles back to a level that was the same as before, you then have to investigate your triggers and minimise them while focusing on postures, position, movements and loads that help your low back. These are if's, but's and maybe's as I don't know your specific low back pain. I hope it helps in some way

Being a critic and not having it there gym sets could be true for some. From my experience it's an unnecessary exercise because there are many other ways to activation and build capacity through the posterior without the risks of low back extension.

You're so welcome!

Thanks, will do!

It's a good question, "this" is Exercise. A Lordosis workout is made up of different parts and exercise is the final part. This video is a clip from another video of all 4 parts. Of you want to watch the whole video the link is the description. I also have specific Lordosis Exercise videos on my channel. Hope that explains it!

Why are they saying it’s a bad exercise?

I would consider spending a lot of time on a foam roller around those areas of tightness

That's great! and thanks

I’m glad you’ve been able to find a solution

@@ChristopherHoleTraining thanks, though I could NOT have done it without good spine doctors and physical therapists.

Everyone can play their part

That’s a good point

This is hands down the best sciatica video on youtube or anywhere, cheers to a job well done mate!@@ChristopherHoleTraining

Thanks

It depends, but you can start with 1-2mins