#multifidus

Episode 25: "Posterior Chain + Multifidus Activation With Low Trap "Y" Exercise Progression" Back in episode 9, we showed you the Y exercise for lower trapezius activation on a Swiss ball. Once you have mastered this exercise, our favorite progression involves performing the Y exercise on the Back Strong for the following three reasons: 1: Its a low back pain exercise. Isometrically holding this position on a Back Strong is the one of the absolute best way to activate your deep spinal stabilizers, the Multifidus muscles. Recent research has demonstrated an extremely strong correlation between multifidus muscle dysfunction (weakness, delayed inactivation) and low back pain. So strengthen those multifidus to help with your back pain! 2: Amazing activation of the posterior chain. Isometric hamstring and glut activation is necessary to maintain this position as well. 3: It saves time! Simultaneous work on shoulder stability (lower trap), back stability (multifidus), and posterior chain activation! Article link: http://www.ncbi.nlm.nih.gov/pubmed/20193941 #lowertrap #posteriorchain #backstrong #shoulder #multifidus #LBP #lowbackpain  ______________________________________________ The Prehab Guys: Optimizing human performance and functional capacity, promoting longevity, and keeping your body in tune one post at a time. Instilling new meaning into #physicaltherapy. Follow us on IG and Twitter, like our Facebook page, and make sure to visit www.humanperformancetherapy.com #prehab #fitness #healthandwellness #exercise #PT #DPT #DPTstudent #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation #fitness #strengthandconditioning #correctiveexercise #stretching #crossfit #gainz #aesthetics #longevity #movement @uclamikey90 @arashxrex @craiglindell (at University of Southern California) https://www.instagram.com/p/BBJO_3blcci/?utm_source=ig_tumblr_share&igshid=1beic8iahvrc5

💥fly LOW, gain HEIGHT...💥 _____________________ NAVEL OFF GROUND Can you keep your navel off the ground using tva and glutes while you practice your inhale and exhale in this Superman Series? This is one of the best ways to "stretch" after a workout! This engages and strengthens the endurance of the muscles that tend to be "locked short or long " in activities of daily living and your workouts!! _____________________ REVERSE PLANK This move is equally if not more important than your plank in your core strengthening routine! As you strengthen the endurance of your spinal extensors in a hip extended position while working on your breathing, you create an environment in which your overused short, yet weak muscles have an opportunity to lengthen and strengthen! _____________________ PARASYMPATHETIC STATE Did you know we can learn better when we are in a parasympathetic state? If it's a mind body connection you are seeking to strengthen in your workouts, choreograph the breath into every millisecond of movement. Not only does breathing help with core control, but it also keeps the nervous system in a parasympathetic state while performing these corrective exercises. This mindful breathing alongside your mind/body routine allows you to enjoy the fruits of your labor permanently! _____________________ COUNTER POSE When finished with your back/Hip extension exercise, work the opposing muscles in your recovery! For this, I choose a sasangasana or child's pose to gently flex the spine and the hips. _____________________ SLOW or STILL For the purpose of quick demonstration, these exercises are sped up, but are best done very slowly or still/ISOMETRIC! _____________________ #supermansunday #backextension #hipextension #backstrength #glutesworkout #correctiveexercise #corectology #injurypreventiontraining #transverseabdominis #multifidus #ajfishertrainer

💥Multifidus Stuff...💥 _____________________ Here's a variation of the bird-dog. This is a wonderful exercise for working your deep spinal rotators and strengthening your neutral spine. I find this exercise especially helpful in strengthening the multifidi, the deepest of your spinal muscles that have a tendency to atrophy in people with back pain. As you walk uphill in quadruped, you bring either one hand or one foot off of the ground. The goal is to resist any movement whatsoever in the torso for total stability. For an increased challenge, you can extend the arm or the leg, which alongates the lever load from the spine, challenges the spinal stabilizers even more. _____________________ #multifidi #multifidus #birddog #spinalstability #rotation #coretraining #corectology #correctiveexercise #obliques #spine #neutralspine #ajfishertrainer

#Repost @realfitnessformums with @repostapp ・・・ Should you do side planking during pregnancy or during the early postnatal period? I totally agree with this article- it does depend on the person - but as a general rule and especially for my online guides where I cannot do a face to face assessment - I don't include them in my programs as it encourages the muscles to pull away from the midline and for many of my clients there is a major feeling of downward pressure into the pelvic floor. Don't get me wrong- Side planking can be a really great move to engage the multifidus but this largely depends on technique & most are needing work in that area. If you are pain free (and don't have diastasis recti or pelvic floor issues) and you have awesome technique then keep them up! What do you think? Read the article (link in profile) #sideplank #plank #core #multifidus #prenatal #pregnancy #pregnantandfit #postnatal #diastasisrecti #pelvicfloor #personaltrainertips (at IntoYou: Specialist Fitness Sessions)