If you were not in class yesterday you missed my mini lecture on how siting all day, not deadlifts are killing your back.
Our bodies are awesome and are continually looking for ways to overcome our imbalances, even if that means the deliberate sacrifice of body parts. Yep that’s right the main goal of your body is to protect the brain at all costs, even if that means losing an arm or a leg.
Perfect alignment will never exist, but we must try to get as close as possible. Most of these imbalances will not effect us immediately, but will show up as pain later on down the road. This is true in posture and movement and why we need to take a serious proactive approach with mobility and corrective exercises.
The drawing in the left shows the pelvis as imbalanced causing anterior pelvic (forward rotation of the pelvis). If you spend a significant time sitting during the day or are quad dominate in movement. This leads to shortening of the quads and hip flexor developing tightness in the hamstrings causing #1 lower back pain due to overextension of the low back in a attempt to stand up straight, this carries over to upper back pain, tight traps, neck pain, leading to headaches etc…And until you balance the pelvis these issues will continue to be a problem.
So how do I fix it you ask?
Next time you have back discomfort. Sore muscles, NOT shooting pain. Remember there is a difference between being sore or actually injured. Maybe you feel the need to stretch your hamstrings. Try 2/3 min of Couch Stretch on each leg.
If you don’t know how to do it here is the quick and dirty.
1.) Start by going down to one knee. The knee that is in the ground you want position in front of something that you can use to hold up your foot behind you, a couch, chair, or against the wall.
2.) Your back knee should be completely flexed, meaning your heel is as close as possible to your butt and shoelaces against the wall if possible.
3.) Keep the Abs on and don’t hyperextend your lower back!
4.) Squeeze your glutes and hamstrings, which will push your hips forward. THIS IS WHAT WE WANT!
5.) Hold it for about 2 min then switch sides.
Let me know how it goes!