Low Back Pain | 4 ESSENTIAL Core Exercises to Protect Your Back!
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- čas přidán 25. 06. 2024
- The solution to preventing low back pain lies in the strength of specific core muscles.
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Love your videos. I’d like to suggest that the cue to squeeze your core is ambiguous. I’m not sure if you mean suck in or build intraabdominal pressure. Since core bracing is the most critical aspect of helping people with back pain learn how to perform exercises correctly, it’s worth explaining in detail. Intraabdominal pressure engages the obliques and the lower rectus and lower transverse much better than sucking in. Try wrapping your hands around your middle like a belt. Your thumbs on your obliques and fingers on your lower abdomen. First suck in. Notice nothing much happens under your thumbs. Then try pushing out like you are filling up a balloon in your abdomen. The obliques engage and stiffen which is what protects the vertebrae from moving too far. The lower abdomen engages much better as well. When lying supine as in your first example if you engage with intraabdominal pressure the back automatically goes into neutral. Perhaps that’s what you meant but squeezing was too ambiguous to tell. If you aren’t using IAP for core bracing, there is evidence that it’s superior to sucking in for stabilizing all the structures . I love the effort and energy you put in your videos and trying to help give novice exercisers guidance. Thanks taking the time to read my comment and I hope it was clear and not offensive.
I appreciate that your model wasn’t perfect! It’s helpful to see possible problems and corrections. Thanks!
Just so everyone knows, I'm having some web issues right now and the link at the end probably won't work right until tomorrow (Saturday, March 3rd) >.<
Hope you enjoyed the video though!
The link still doesn't work.
Hi Blake, great vid as usual.
Can I just make one suggestion please: as the carpet is dark and your clothing is too, is it possible to wear something lighter to counteract the blending in when trying to make out defined lines?
Thanks in advance! 👍
Imagining a glass on your back is a great method for keeping your back straight! Thanks, this is a great instructional video!
Love your holistic approach!
I've been working on my core lately. I'm an office worker who sits almost all day. I'm definitely going to try this. Love your detailed instructions!
Thanks man great video
It's really awesome core workout. Thank you
Thank you for your advice
nice and Thanx!
Thanks Blake. Could you please share a video on strenghthening tight hamstrings to avoid lower back pain.
I too had a little hard time seeing with little contrast of black clothing and background, but again first class content, thanks a lot for the info.Blake.
Thanks for the video - I would put bird dog at 3rd stage starting with the first grade variant of bird dog, the leg and arm extended together is the most advanced and you need to work through the stages to awaken the necessary neural connections - also, quite simply it is a safer stabilization exercise that the forearms on the ball. There is one very important thing I would add here that would help Allysa, I see this all the time with gym peeps in particular. When you are conditioning please don't 'throw' your body into movement. Breath, belly (connection) THEN movement. If you throw and force it does not give the body time to connect neurally and the entire concept of core correction is negated - as demonstrated here. This bird dog movement is designed for mind/body core connection. If Allysa would slowed her movement by at least 50 percent and connected to exhale (even before initiation of movement), on the lengthening of arm and leg (rather than lifting), she would have greater opportunity to connect into the core through greater neural activitation. Gym injuries would be cut by half. Also remember there are graded variants of bird dog. Just say'n.....
this guy knows what he is talking about, contrary to so many others
No offense to Allysa, seeing her difficulty and the corrections she had to make made for great "teaching moments"!
Great workouts to do. I am going to incorporate them in to my workouts.
many therapist do the demonstrations but never mention the finer points like maintaining a flat horizontal position that is very very important to develop a good core. Thank you.
Thank you! I have constant back pain.
Hi Blake, been following you for a while mate love your content! Have you studied FMS? And if so what are your thoughts on their screening process? Would love to hear your opinion. Many Thanks, Jonny - London
haha "Stir the pot"
Love that one.
I tell my clients on core day we're "Making GAINZ soup"
First we need to "roll the dough out" (Ab roller)
Then we fill the pot "Stability ball rollouts"
Now we need to stir the pot!
GAINZ SOUP!!
Thans Sir
'Bullet Proof your Back' link above is not working - fixable? Thanks for ALL the great content - I am working on my back!!
Hi BlakeIs it ok to combine this first exercise on back pulling belly in with pulling chin to floor exercise and also ok to do "angel" movements with arms outstretched going from outstretched to side and swinging to above head and back? ThanksJim
Are there stretches for meralgia parenthetical ( lateral femoral nerve)?
I enjoyed this video. I especially liked how you used another person to demonstrate the exercises as you describe and e
Sorry, described and explained them👍👍👍
One point you might wish to emphasize - the knee on the floor and the foot touching the floor can form a triangle (even if very shallow) with your hand to increase stabilization. I'm not sure how much "foot offset" is allowed before it interferes with the exercise though!
Hey man, your website is down, the link in the description isn't working. Do you have an updated link for Bulletproof Your Back?
Thank you! This is a very helpful video.
Are these exercises suitable following an L1 fracture in May 2017 please? Or would you recommend other exercise. Many thanks in advance.
Great video but link isnt there any more
hey man I am suffering from apt and postural kyphosis from 6 months and doing correctibe exercises and stretches but tightness is same there is no improvement Only thing I haven't tried is foam rolling any idea what should I do.. thanks for the videos
Great video
hello im just only asking what should I do my lower back are not proportion the arched the lift side and the right side can you help what should i do
My left hip bothers me when i extend my left leg in the bird dog stretch, any ideas with what might be wrong?
I have week core and atp . Can I do both styles of exercise or do atp fix first
anything for bullet proofing your knees? I can only deadlift. can't free weight squat, can't even use the smith machine
What are the parameters for birdogs? Sets and duration?
Do you have suggested fat burner workouts which do not overstrain the back?
Need to strengthen my legs. Pain from L5 AN L4
Allissa is AWESOME!!!
How long should you rest between those sets
hi blake, with all the careful clarification of movement for the bird dog, you didn't say how many reps to do each side. cheers...
Slow annoying exercises but I have to do it to get strong g v ❤️❤️👍👍👍
I already have bulge discs, lumbar l4, l5, s1. Exercises to strengthen core and back.
Enjoyed ur video strengthen core muscles and lower back👍🤘
I also have a bulging disc at L4-L5 so I'm looking for core exercises to help strengthen the muscles.
Don't see the link you mentioned
shes mighty dam finnneeeee
I am an ivdp candidate. Should these exercises help me...
at minute 9:20, that's excellent. I do it every morning with planks... 10 minute of this and various planks, you feel your muscles about to burst. Great stuff.
6
I can do the bird dog well but i can't hold the plank for more than 30sec. what does that say?
BTW please keep using models to demonstrate because you're free to explain and correct as needed and that makes it easy for us to understand.
komalthecoolk Hi! I have the exact same question. I am really solid on both the static and dynamic birddog. But after 20 seconds even the knee plank, my whole middle is shaking. It is partly an arm issue as when I change the plant to straight arms it is easier. HELP! 😣😏
the bird dog exercise is easier than the plank, since your weight is on yourknee and arm. in the plank Position, your lower abs have much more to do and the whole tension in your middle is higher. therefore, i guess it means you should plank more often to strengthen the parts that are less working in the bird dog exercise
I would train your plank more
I agree. Her not doing it perfectly was actually perfect. It allowed us to see mistakes that all of us likely would make. Making it much more instructional.
8:50 looks like her elbow is going to snap lol
indeed lol
Is it safe to do bird dog even if you cannot completely straighten the legs but you are still activating your core? I'm thinking lack of hamstring flexibility could make it difficult to make that hand to feet straight line.
Try extending just your leg (don't extend the arm) and see if you can get it straight. Also try squeezing your glute and hamstring to keep the leg straight. Once you able to hold that, then you progress with extending your opposing arm.
Quads dominance
first
8:57 her right hand looks a bit awkward, maybe it's just me.
I know you said going planking to stirring the pot is hard, but for someone that suffers from back-pain such as myself, god damn this is really hard. Put love some more doable exercise after planking
Not for disc problems or pinched nerves for healthy backs
This girl is an athlete he should be shoe in someone with bad back
Z
5 you say umm
She needs work 😂😂
And she's still rounding her back 🙄
What's her insta??😍😍😍
anything for bullet proofing your knees? I can only deadlift. can't free weight squat, can't even use the smith machine