SHOULDER, KNEE, ANDBACK SELFCARE MANUAL START HERE Everyone experiences pain and injury, but what we
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SHOULDER, KNEE, ANDBACK SELFCARE MANUAL
START HERE Everyone experiences pain and injury, but what we do with it determines how we feel in the long-run. When we’re injured, we have two choices: ● Do nothing and hope it goes away on it’s own (it won’t) ● Take action to strengthen the weak links that got us here in the first place, and develop resiliency against pain and injury. Let’s make the intelligent choice, shall we? This document includes a way to classify your own pain patterns, and make modifications to your current training and prehabilitation programs. Doing so will allow you to continue progressing, fix your injuries from the ground up, and learn how to administer your own myofascial release techniques. This manual allows you to literally take your orthopedic health into your own hands (instead of paying someone hundreds of dollars a session to do it for you).
How to Use This Manual
This self-care manual was designed to address the three biggest problem areas in the human body that a vast majority deal with in terms of pain, dysfunction and chronic injuries: The Shoulders, The Knees, and The Lower Back. Many people are dealing with a number of chronic issues across all three of these areas — if that’s you, that’s okay. This manual will still help. To get the most out of your self care, I highly recommend that you prioritize your ONE biggest challenging area and systematically work to improve it before moving onto the next. (I’ll show you how.) It’s easy to fall into the “if some is good, more must be better” mentality. That’s simply not true when it comes to regaining your health and pain-free movement. We identify the ONE key linchpin of pain or dysfunction, the one area that will help the OTHER areas if improved, and put all our focus on that. The process is very straight forward: 1. Go through the self-assessment so you can correctly classify your presentation (remember this is not a medical diagnosis, but a classification of common types of pain or movement dysfunction patterns) 2. Modify your current training accordingly 3. Learn the tools that will get you feeling and functioning better.
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Once you get into a rhythm with your prehab programming, don’t just stop there. Continue to use it, program it into your warm ups. If something starts working for you, keep doing it! Never quit on a winner! Self-care is something that I believe everyone on earth should be able to do with autonomy. This of course does NOT replace a medical or professional diagnosis. If you are dealing with serious injuries, or serious pain or dysfunction, I highly recommend you go in for a professional evaluation with your doctor or physical therapist. When in doubt, get the green light from a professional assessing you in person. Feel free to reach out to me on social media or our Facebook community and I’ll be happy to refer you into one of my trusted healthcare allies in our ever growing network! Alright, let’s jump into the system! Be sure to take the time to watch the video tutorials, read the coaching notes and corrective write ups, and move through at your own pace. SHOULDERS SHOULDER: SELF-ASSESSMENT
SHOULDER: EXERCISE MODIFICATIONS
SHOULDER: HARDCORE REHABILITATION PROGRAM
SHOULDER HANDS-ON SELF-MYOFASCIAL RELEASE TECHNIQUES KNEES KNEE PAIN: SELF-ASSESSMENT
KNEE EXERCISE MODIFICATIONS
KNEE: HARDCORE REHABILITATION PROGRAM
KNEE: HANDS-ON SELF MYOFASCIAL RELEASE TECHNIQUES LOWER BACK
LOWER BACK PAIN: SELF-ASSESSMENT
LOWER BACK EXERCISE MODIFICATIONS
LOWER BACK PAIN: HARDCORE REHABILITATION PROGRAM
LOWER BACK PAIN: HANDS-ON SELF MYOFASCIAL RELEASE TECHNIQUES Top 3 Coaching Cues To Increase Performance and Avoid Injury
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SHOULDERS SHOULDER: SELF-ASSESSMENT
Figuring out what type of pain you are dealing with is the first step towards developing a program to rid your body of any type of shoulder pain. Due to the complexity of the muscles and other structures around the shoulder, not every case of generalized shoulder pain can be treated the same! Use the following self-assessment tests to figure out whether you are presenting with limited range of motion, and impingement syndrome, rotator cuff issues or a combination of all of these. We will further define these types of pain in depth in each section coming up.
Shoulder Mobility Test https://youtu.be/y8FQ0TEloDo
In the Shoulder Mobility test we are looking for the same amount range of motion on both the left and right shoulders. These specific functional movements combine many common ranges of motions of the shoulder all in one move. If you cannot get your fists within a hand's length of one another without cheating, you are dealing with a functional range of motion deficit that can be easily corrected with some concentrated soft tissue work and dynamic stretching.
Shoulder Impingement Clearing Test https://youtu.be/IGVHv9w_o0w
The shoulder-clearing test identifies impingement syndromes that commonly cause pain in the front of the shoulder over the joints themselves. If you have any pain during these movements, you can self-assess yourself with an impingement type dysfunction that is limiting the space that your soft tissues are able to freely move through when actively utilizing the shoulders. Fixing your posture with the rehabilitation program below along with the positioning of your soft tissue and joints will be key players in getting rid of these lingering symptoms.
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Active Shoulder Flexion Test https://youtu.be/I8En5AF2U_4
Get in front of a mirror without a shirt on and check out the way your shoulder blades move as you elevate your arms overhead. Are your shoulder blades shooting up and around the sides of your back or do they move with rhythm and precision. Does the right side movement identical to the left? If you see abnormalities in either the rhythm or symmetry, you may be presenting with soft tissue restrictions and scapular rhythm dysfunctions that place undue stress on smaller more delicate structures of the shoulder. Relearning proper form of specific movements and enhancing your soft tissue quality and length will help to return your shoulder back to a neutral position where they belong.
Active Shoulder 90° Abduction + External Rotation Test https://youtu.be/-l8gNXS5yjA
Combining external rotation of the shoulder with elevation will challenge the stability and position of the rotator cuff muscles. This is also the most injury prone position of the shoulder. If you present with pain at end range of this test, your rotator cuff may be at risk, especially with overhead and pressing movements! Time to modify your current training routine and learn to live in certain ranges of motions and positions to limit future damage of these intricate rotator cuff muscles. More on exercise modifications next.
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SHOULDER: EXERCISE MODIFICATIONS
Shoulder pain can limit what you able to do in the gym there is no doubt about that! An easy way to identify risky exercises and movements is by using pain to as your compass. The only problem with solely using pain to provide feedback is that sometimes everything hurts. This is when it is important to break down movements that truly put you at risk for debilitating injuries and other you can manage to work through. Using these simple exercise modifications for each type of movement, you will be able to train with resistance while still allowing tissues and joints to heal up for more permanent relief of the pain that has been holding you back.
1: Pressing Movements- Manipulate the Angle Overdoing it on the bench press and its many variations is most likely what got you into this painful position in the first place. Before you throw away the idea of pressing in any capacity to “save your shoulders” make sure you using the correct incline on the bench. It has been shown that a slight inclined angle for both the barbell and dumbbell variations of the bench press can position the ball and socket joint of the shoulder in a more stable position for less stress on the soft tissues and joints themselves. A slight incline means one notch up on most adjustable benches. If you are old school and only have a flat bench at your disposal, place two 45-pound plates next to each other at the head of the bench to raise the incline slightly.
2: Pulling Movements- Use Grip Variation The traditional grip is just that, traditional. Pressing and pulling in any direction using an overhand grip closes down the space in the shoulder girdle causing you to hurt in the process. And if you have already identified yourself as presenting with impingement like symptoms in the self-assessment section above, using the wrong grip could put the final nail in your training coffin. In order to relieve some unwanted stress through the front of the shoulder, we must change up the grip. Enter the neutral grip, your new best friend. Positioning your palms facing one another, the front side of the shoulder now has more room to move freely and has less likelihood of chronic inflammation and injury among other things. 5
When combined with a slight incline, the neutral grip provides a huge training stimulus for the chest and triceps, and will also enhance your rib cage stability and positioning. You can use the neutral grip for flat or incline pressing along with overhead pressing movements. Change up the grip and reap the benefits!
3: Positions to Avoid- End Range Internal/External Rotation + Elevation If there was a single position in which you should never, ever train while recovering from an injury it is the combination of elevation with end range internal and external rotation. This position puts exponential stress on the four rotator cuff muscles. Simply said, we need to minimize our risk of injury while healing up by staying the hell out of these positions! Common exercises that place our shoulders in these positions are the behind the neck military press and lat pull down. Make the simple modification to these exercises by practicing a bar to chin instead and avoiding the end range external rotation.
4: Positions to Protect and Progress- The True Neutral Open Packed Position
If only there was a position that would protect our shoulders against painful injuries and chronic overuse of our tissues…wait, there is! The open packed position used in combination with the shoulder screw home mechanism prevents unwanted stress and forces traveling through the surrounding tissues. The screw home mechanism, also known as “packing the shoulder,” is the most centered position of the head of the humerus (upper arm bone) in the glenoid fossa (portion of the shoulder blade, think the socket). The screw home mechanism activated stabilizers of the shoulder, and positions the shoulder in a neutral position before any pressing or loading movements. Fore more about the screw home mechanism, check this out: Shoulder Packing and Centration
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SHOULDER: HARDCORE REHABILITATION PROGRAM
Use this program three non-consecutive days a week to enhance your range of motion, optimize your movement patterns and capacity and feel and move better than ever before.
On-Wall Flexion https://youtu.be/Dux1OuNp0ok
Sets: 2 Reps: 10 Key Points: Keep your Lower Back and Head in contact with wall
On-Wall Stick Up https://youtu.be/GEkT4I1PD90
Sets: 3 Reps: 8 Key Points: Contract your upper and lower traps while expanding the rib cage
Dynamic Sleeper’s Stretch https://youtu.be/UoyLGydlBhU
Sets: 1 Reps: 20 (each direction)
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Key Points: Position the lacrosse ball right behind your rear delt
Side-lying Windmills https://youtu.be/TkcOdoNkIU4
Sets: 2 Reps: 10 Key Points: Expand the rib cage and coordinate breathe with reach
T-Spine Extension on Foam Roller https://youtu.be/dVjEr9PjpYI
Sets: 1 Reps: 20 Key Points: Exhale fully as you extend the spine over the foam roller
Hybrid T-Spine Rotation https://youtu.be/mjLULV_jjY4
Sets: 2 Reps: 8 Key Points: Coordinate breathing and rotate fully at top of motion
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Crucifix Stretch https://youtu.be/VaE3xRf9e60
Sets: 2 Reps: 30 seconds Key Points: Hold a stable core posture and breathe!
Foam Roll Pec-Major https://youtu.be/CtFHN6f4-s4
Sets: 1 Reps: 60 seconds (per side) Key Points: Find dysfunctional tissue and oscillate over those spots
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BONUS: SHOULDER HANDS-ON SELF-MYOFASCIAL RELEASE TECHNIQUES
Using your hands on your own body provides the ultimate environment for soft tissue recovery and regeneration. One of the most common sites of dysfunction and mal-alignment is found through the front of the shoulders and chest. The main muscle of concern is the pectoralis major which is the pain mover in any pressing movement. More so, the pec major insertion point located in the armpit is the area that is prone to neurological tension and scar tissue formation. Treating effectively through this region can release tension and restrictions throughout the entire upper extremity. Check out the exclusive Hands-On SMR video below to master your technique and become your own physical therapist. Time to get to work!
Pectoralis Major: Humeral Insertion Point https://youtu.be/RWtAYDumaEI
When presenting with impingement like symptoms in the front of the shoulder and soft tissue restrictions from overuse or postural stress syndromes, a common area of concern is the long head of the biceps tendon. This tendon is highly active during both pushing and pulling movements, both as a primary mover and secondary stabilizer of the true shoulder joint. With the dual role of the biceps tendon, it takes on a huge load of stresses and shear forces that can cause debilitating injuries both from overuse and trauma. Using the exclusive Hands-On SMR videos below, learn to treat your biceps tendon to reduce your risk of chronic injuries! Biceps Brachii Long Head: Proximal Glenoid Insertion Point https://youtu.be/ckyzx90r3bE
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KNEES In an American society where severe, debilitating injuries have become an accepted price of being fit and athletic, we, as an industry, must learn to evolve our thinking and practices to address this injury epidemic before it puts us in the ground! Knee pain can limit your ability to train pain free in the gym. It can limit what you are able to do in your everyday life. And above all else, lingering knee pain can cause us to become inactive due to the pain! Over the past three decades, the only serious rival to the notorious increases of lower back pain has been the drastic spike in the rates of knee injuries. Through both overuse and traumatic injuries, knee pain is a top three orthopedic dysfunction in our country. Through this four part series, we will give you the tools to self-assess your knee pain, figure out how to modify your existing exercise regiment to limit the damage, along with giving you the tools to self-treat your knees with rehabilitation programing and exclusive Hands-On Self Myofascial Release Techniques.
KNEE PAIN: SELF-ASSESSMENT
Knee pain cannot just be clumped into a generalized term. Though the knee is less complex than other parts of the body such as the spine and shoulder, figuring out what type of knee pain you are presenting with is the first key step towards remediating your current exercise program and incorporating rehabilitation exercises to expedite your recovery. Common sites of knee pain usually have to do with the kneecap and its function. Since many of the muscles of the upper and lower leg attach very close or directly onto the kneecap, its movements and position are important for long-term health and reducing the likelihood of injury. After going through the following four self-assessment tests, you will be able to figure out the exact location of your knee pain, and take the first steps towards your recovery.
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Alternating Forward Lunge Test https://youtu.be/4z8GLIsxQY8
The lunge pattern has caused many front of the knee injuries in its day! Due to the high amount of force put through the quadriceps muscles and down into the patella (kneecap), the lunge can be very debilitating if performed with poor form or high frequency. Lunge forward and make sure your knee is bending as deep as possible. You are looking for signs of pain at the front of the knee around the kneecap on this test. If no pain presents, then that is a negative sign! If pain is present, make note of the location and move onto the next three tests to narrow down where that pain is coming from.
Deep Squat and Sit Test https://youtu.be/6sIqNFIwyaQ
The deep squat and hold is one of the most foundational movements that a human being is capable of completing. Simply said, everyone in the world, no matter how old, how athletic or how overweight, should be able to do this without grimacing in pain. This is also a great test due to its simplicity. Put your feet about shoulder width apart, point your toes out slightly and squat down. Once you get as low as you can, sit in this position for 20 seconds. Notice how your knees feel while in this position. We are looking again for pain to be present on the front side of the knee, especially through the medial (towards the middle) portion of the joint. If you have pain, this is a positive test and may be presenting with some joint or cartilage issues that may require some hands-on soft tissue work, therapy and modifications of your current exercise program.
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Child’s Pose- Direct Knee Pressure Test https://youtu.be/s9nfRb0V9-o
If you are thinking this test is too much yoga than you are capable of, think again! This test allows us to put nearly your entire bodyweight through the fronts of your knees and through your kneecaps. This again is a pain provocation test meaning that if you have any pain, these is a positive test for anterior knee dysfunction, and are in need of some remediation of exercise and rehab. Bring your butt back as far towards your heels as possible and sit back deep into this stretch. Be aware of how your knees feel, especially directly over your kneecaps. Hold for 20-30 seconds and monitor if you have pain, a change in the type or pain or no pain at all. Sometimes a deep ache will come on towards the end of the hold which most likely points to some local swelling in the knee joint. Anytime there is swelling or fluid present, something internally in the knee is not right.
The Jumping Test https://youtu.be/SqsEb4ET1zY
If you have presented with pain in any of the three above tests, you can go ahead and skip the jump test. This test is to weed out positional and direct force stress and pain from dynamic pain. No point kicking you while you are down! If you have made it through the previous tests with minimal to no pain, go ahead and get your feet under your hips and explosively jump up in the air and repeat 5-8 jumps. Stay on your toes, this will challenge the patellar tendon and kneecap stability and most likely cause pain if there is something out of the ordinary going on. Dynamically loading the knees challenges both stability and mobility all at once. This is why it is a more high level movement that should be avoided during recovery from knee pain. For more on exercise modifications, check out the next section!
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KNEE EXERCISE MODIFICATIONS
Knee pain can hinder many types of training programs. From running to powerlifting, knee pain not only holds back our capability to make gains towards our goals, but also puts our joints at risk for long-term wear and tear and dysfunction. Using the following quick fixes for exercise modifications to enhance your knee recovery, you will be able to continue to train in a safe and effective manner no matter what your specific goals!
Squat: Foot Position Due to every human body being significantly different and unique from both a structural and soft tissue standpoint, there is not one magic foot position for the king of all lower body movements, the squat. That being said, while dealing with knee pain, we can position ourselves for the greatest chance of avoiding pain and progressing throughout training. A standard starting point for squatting with knee pain is to place your feet at a slightly wider stance than normal (4-6 inches wider than shoulder width with each foot), and limiting your range of motion to just under parallel. The wider foot position will make the squat more hip dominant, getting bigger muscles like the glutes and hamstrings more involved while taking undue pressures off the front of the knee! For more on choosing the optimal foot position for the squat visit: OPTIMAL FOOT POSITION FOR THE SQUAT
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Lunge: Reverse vs. Forward If you crank forward lunges out long and hard enough, they will catch up with you, and that’s a fact. No matter how pristine your forward lunge technique, time only leads to discomfort, pain and injuries. The reverse lunge can be a great alternative to the traditional forward lunge without the anterior knee pain it’s gotten the bad rep for. Just because it’s easier on the knees doesn’t mean the reverse lunge won’t deliver the training same training effect. The reverse lunge is a hip hinge dominant movement, and will activate the glutes and hamstrings more than the forward lunge. For more on choosing which lunge is right for you visit: FORWARD VS REVERSE LUNGE
Reduce Heavy Repeated Impact Training Training involving high loads and frequent impacts may be the most debilitating form of exercise known to man. Some forms of high impact training include running, jumping and repeated single leg loading. As you increase the force of your feet hitting the ground, the forces generated from the ground reacting to your body also increase. This shoots unwanted stress up your legs, into your knees, through your hips and even into your spine. When practiced multiple times a week and for long and grueling sessions each training day, wear and tear of the knees is bound to happen. It is just a matter of time. Build The Posterior Chain Common forms of knee pain are likely to be caused by too much quadriceps dominant training. Take running for instance, minimal to no glute involvement but huge amounts of stress through the quadriceps. Building up your posterior chain (also known as the glutes, hamstrings and positional muscles of the lower back) can play a protective role in knee health while also limiting the knee dominant training. 15
A ratio that I use with my athletes and clients is 2:1 for posterior chain to anterior chain specific training. That means for every exercise that involves a huge amount of force out of your quads, you should be doing two exercises that specialize in your glutes and hamstrings. This ratio will keep you healthy long into your training career.
KNEE: HARDCORE REHABILITATION PROGRAM
Use this program three non-consecutive days a week to enhance your range of motion, optimize your movement patterns and capacity and feel and move better than ever before.
Standing DF Mobilization https://youtu.be/iImnQNMBG0w
Sets: 2 Reps: 15 Key Points: Keep your front side heel pinned to the ground
Half Kneeling Hip Flexor Mobilization https://youtu.be/-6rgrFEKjdE
Sets: 2 Reps: 20 (per side) Key Points: Get a larger stretch into your hip flexors with each additional rep
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Standing Hamstring Mobilization https://youtu.be/fEP3fIUhMvM
Sets: 2 Reps: 20 Key Points: Hinge at the hips to accentuate the stretch through the hamstrings
Deep Squat Stretch https://youtu.be/g14aG2dQd8E
Sets: 2 Reps: 30 seconds Key Points: Breathe deeply and sink down deeper into the stretch
Eccentric Step Ups https://youtu.be/_Ktua957nDI
Sets: 3 Reps: 5 Key Points: The slower the descent from the step up the better
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KNEE: HANDS-ON SELF MYOFASCIAL RELEASE TECHNIQUES The lateral knee can be a very problematic area for knee pain and dysfunction. Due to the location of the insertion point of the IT-Band splaying across the front side of the knee and coursing over many powerful muscles such as the vastus lateralis quadriceps muscle, this location can literally get stuck with scar tissue and neurological tension. Using a tension back up towards your hip with the index finger backed up with the middle finger, get that knee moving and go to work! This is a dense piece of fascia so you can treat the IT-Band aggressively with a ton of force. Also, it can be treated every single day. Just make sure you are not irritating the underlying quad and hamstring muscles!
IT-Band: Distal Attachments https://youtu.be/4ECAm881a6E
The teardrop quadriceps muscle is very important for medial knee stability. This muscle positions the kneecap in order to protect some of the more intricate structures of the internal knee such as the ACL and other ligaments. Using both hands tensioning and stabilizing, move your knee from a straightened position into a fully flexed position using your hamstrings. Hold the tension for one second at the back end range and repeat!
Vastus Medialis Obliquus https://youtu.be/VLQJVuJqlNE
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LOWER BACK How’d your lower back feel today getting out of bed? Most likely not great after 8 plus hours in the sitting in the office yesterday like many of us are forced to do. If you’re having any degree of lower back pain, you are not alone! Over half the American population walks around on a daily basis with some form of lower back pain (LBP), of which a majority goes undiagnosed and untreated. This condition is a major contributor to why our healthcare system has taken a huge financial hit, our standard of care in treating this condition has dropped, and why more and more people are going untreated. Why has lower back pain become to prevalent in our Americanized society, and what actions can we take now in treating lower back pain, and limiting it’s near epidemic effects? In this four part series, we are going to teach you the skills to self-assess your specific type of lower back pain, modify your existing exercise program to reduce the likelihood of re-injury and get you on a tried and true lower back pain rehabilitation program including exclusive Hands-On Self Myofascial Release Techniques.
LOWER BACK PAIN: SELF-ASSESSMENT
Not all lower back pain is created equally. If the trauma of your lower back injury is not serious enough to make it to the doctor’s office, most other painful presentations can be broken down into flexion and extension based intolerances. Using the self-assessment tests below, you will be able to self-assess your lower back pain, and take steps into figuring out which intelligent modifications to your exercise program will keep you progressing towards getting rid of this pain in the ass once and for all.
Prone Press Up Test https://youtu.be/xt00SmWE5m4
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The prone press up places the body in a supported position while still getting to near end range extension of the spine. This is a pain provocation test meaning if you have pain, you test positive for this specific test. Position your hands under your shoulders and with your legs together press up into an extended position and exhale deeply. Be aware of your spinal position. Are you able to press yourself up into elbows extended position or is your range of motion limited? Do you have local lower back pain when you extend? Make note of all abnormalities you feel with the movement.
Child’s Pose Hold Test https://youtu.be/Vl-xTSLna-0
Though this is the same position as the knee pain test in the previous section, the child’s pose allows us to place the spine in forward flexed position. If you have any pain while in this position, this would be considered a positive test for flexion intolerant lower back pain. Sit deep into this position for up to 30 seconds. Sometimes pain will come on as the stretch is held for prolonged periods. Pain that presents after longer holds in the testing position are most likely to be joint related as opposed to involving the soft tissues primarily. When muscles compensate to protect the spine, they will fire off until they become fatigued enough to turn off. By holding for the full 30 seconds, we are giving the stabilizing muscles time to turn off, showing the true stability of the spine in this position. For more on flexion and extension based intolerance for lower back pain visit: 5 STEPS TO SAFELY TRAIN AROUND LOWER BACK PAIN
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Standing Toe Touch Test https://youtu.be/HzP8eX4-XUg
Simple yet effective, the toe touch test identifies many potentially debilitating types of lower back pain. From neurological tension to sacroiliac joint dysfunction, the toe touch is one of the most functional movements we can look at to identify future injury risks and current exercise modifications. Stand with your feet touching and knees fully straightened and reach down as low as possible with your hands towards your toes. Do not stay in this forward flexed position, come right back up into neutral in a controlled fashion. If you have pain either going down into the toe touch or returning back into a neutral position, this is a positive sign. Make sure you are not having any shooting pain going from your lower back down into your legs and past your knees. If you experience any serious and sharp pain as described above, your best bet is to go in and get that checked out in person!
Standing Overhead Spinal Extension Test https://youtu.be/onqEuUJMC88
While in a standing position, place your arms over your head and bend back as far as possible then return back to neutral. This test, similar to the prone press up test, is looking at your spinal extension, but only in a standing position. Standing can test your ability to balance and coordinate movement along with range of motion of your spine and hips working synergistically together. If you have any pain in your lower back or pelvis during this movement, this will be considered a positive test. Make note of the location of your pain, especially if it presents on one side and not the other.
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LOWER BACK EXERCISE MODIFICATIONS
If you have clocked enough hours under the bar and in the gym, you know that lower-back injuries can easily derail your training and lifestyle. But if you’re in the middle of your season, or are gearing up for an event, you don’t always have the luxury of taking time off from training and sport specific work. When that’s the case, intelligently programmed back-friendly modifications are a necessity. Here are four strategies to train through lower-back pain while still making gains in the gym. These strategies will keep your healthy and allow your body to still reap the benefits of your training, all while being safe in the process.
Avoid Heavy Hip Hinge In addition to avoiding the position you were in when you got hurt, stay off these movements until you earn the right to program them back into your routine: ● ● ● ● ● ● ●
Deadlift Barbell Row Good Mornings Full Range Crunches/Sit-Ups Back Extensions Low Bar Back Squat Leg Press
Single Leg Focus Single-leg work is essential to strength and hypertrophy gains. For your program, first do heavy single-leg work, then movements out of the split stance for strength and power, and finally, bilateral symmetrical work with extended sets, finishers and conditioning work. The key is to get as much work out of these single-leg movements as possible in order to pre-exhaust your legs and move into the next phase of the training session. Choose one hip-dominant and one knee-dominant movement for each of the three subcategories of your workout (single-leg, split stance, bilateral).
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Split Stance for Upper Body / Lower Body Work Symmetrical stances are notoriously hard on the lower back and pelvis due to having to stabilize both the right and left sides of the body equally and simultaneously. By splitting the stance and incorporating single leg work into your lower body training days along with working out of a split stance to deload your lower back during pulling and pressing movements of the upper body, your lower back will not be taxed and will have the chance to recover.
Core Utilization for Stability Proper posture is pivotal to taking stressful loads off the lower back during the day and in your training. Protect your back by keeping your ribs down and in a neutral position. This will position your core muscles for optimal activation and further stabilize your spine. You can also tighten the muscles around your midsection by engaging your glutes and lats. This position and core activation should be used in every single movement done in a training session. Whether it is biceps curls of deadlifts, stabilizing the spine, hips and shoulders decreases the risk of an internal compensation that will shift your spine into unwanted position. Even without lower back pain or dysfunction, keeping high levels of tension in your core throughout your workout will yield better results and keep your safe in the process.
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LOWER BACK PAIN: HARDCORE REHABILITATION PROGRAM
Use this program three non-consecutive days a week to enhance your range of motion, optimize your movement patterns and capacity and feel and move better than ever before.
Psoas Stretch https://youtu.be/coku_lT-9yk
Maybe the best stretch of all time, the half kneeling psoas stretch works to regain our hip mobility while getting you into a position that is polar opposite of what you most likely spend all day in; sitting. If I were to do one stretch for the rest of my life, it would be the psoas stretch. Make sure your pelvis stays in neutral under you while stretching the hip flexors. It will be very easy to dump the pelvis forward into an anteriorly positioned tilt. Make sure you don’t dump by firing up your butt muscles on the side which you are kneeling on. This will automatically increase the stretch and keep your spine and pelvis in neutral. Sets: 2 Reps: 30 second hold (per leg) Key Points: Keep your pelvis in neutral and flex your butt!
Side-lying Overhead Reach https://youtu.be/TkcOdoNkIU4
While in the side lying position, one knee is going to be placed up at 90 degrees of elevation and flexion as shown in the video. This position makes sure that the pelvis 24
and lower back are locked into place in order to stretch some of the muscles causing pain and discomfort. Focus on stretching through the rib cage and upper thoracic spine. Incorporating deep breathing with this movement will also increase the dynamic stretch, which is always a good thing. Make the movements smooth and try to get as much range of motion as you can out of each and every pass. Sets: 2 Reps: 15 Key Points: Expand your rib cage and stretch through the entire shoulder.
Supine Hip IR/ER Mobilizations https://youtu.be/5BSrSYvQNeM
This is a corrective exercise that I perfected over the years that mimics the type of joint mobilizations that only the best physical therapists and sports medicine doctors are able to achieve using external force! The key to this movement is to pin the lower back and pelvis to the ground and use that position as leverage to get a deeper stretch into both internal and external rotation of the hip. You will be actively moving the hip you are stretching into the rotated position and increasing the stretch with the opposite leg that is positioned over the knee. Use gravity to your advantage! Sets: 2 Reps: 60 second hold (per leg) Key Points: Keep your lower back and pelvis pinned to the ground.
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Pelvis Repositioning https://youtu.be/KzHBsyIQOtU
Getting your pelvis into a neutral position is one of the most basic things that we can do in order to keep our lower backs healthy for the long run. This becomes even more important when you have already sustained a lower back injury and are looking to protect the spine at all costs. No matter if you naturally fall into a posteriorly or anteriorly tilted position like I show in the video, getting back to that neutral (spine straight) position can decrease unwanted forces through the front and back sides of the spine. Sets: AMAP Reps: AMAP Key Points: Relearn what it is to sit and stand in neutral!
LOWER BACK PAIN: HANDS-ON SELF MYOFASCIAL RELEASE TECHNIQUES
The gluteus medius muscle is located on the side of the hip, closest to the big bones of the hip. This muscle is largely responsible for hip stability and dynamic stability when in single leg stance. This muscle can be literally turned off when not used properly. This disuse can cause balance issues along with hip, knee and lower back pain from a lack of functional alignment. By getting our hands on this muscle, we can increase blood flow and nutrition to it and turn it on so to say. You will be moving your body around your leg you are working on, so get ready to move those feet. Just make sure that your tension is up towards your spine and your move nice and slow to keep tension in the tissue throughout the move. 26
Gluteus Medius https://youtu.be/r1j07hih4xE
The quadratus lumborum can cause lower back pain and dysfunctional movement patterns when it gets locked up from scar tissue or neurological tension. Due to its location directly next to the spine on both sides, when there is a sense of instability in the spinal column, this muscle will become highly active and guard the entire region. Sit down for this move and get a feel for where the muscle is. Think an inch or two laterally from the midline of the spine. Tension this muscle while it is shortened (side bending towards the side you are treating) and under tension move towards the opposite side in a side bending and flexing nature. To get your hands on these muscles may take time to learn, so be patient with your technique. Remember, many of the best physical therapists and soft tissue practitioners in the world spend years mastering their manual skills!
Quadratus Lumborum https://youtu.be/akXvRxvKs00
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Top 3 Coaching Cues To Increase Performance and Avoid Injury
1. How To Achieve A Neutral Lumbar Spinal Position https://youtu.be/MYrAXwwmZeY For long-term success in any facet of fitness, learning to achieve and maintain a neutral spinal posture through the lower back is pivotal. Not only will a neutral spinal position decrease the likelihood of injuries in the lumbar spine, pelvis and hips, it will also work towards improving your form and technique in your major movements which creates a great foundation to work from moving forward in your training. Click here to learn how to assess your current posture, and how to achieve a neutral spine for every single movement you plan to execute in training.
2. How To Avoid Knee Pain and Enhance Performance In Squats And Lunges https://youtu.be/NImMlRwKxKk For many lifters and athletes, the knees are common sites of pain, especially over the knee cap and outside of the leg. Two of the most notorious movements for predisposing knee pain in the gym are the squat and lunge variations which are a prominent focus of many people’s programming. Here are the common faults I see with these lower body movements, and how to correct them to optimize and maintain perfect positioning for a better transfer onto the field or in the form of more epic performances under the bar. No equipment needed.
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3. How To Pack The Shoulders And Position For Success https://youtu.be/BBy5Tw4ydZM Learning how to achieve a neutral shoulder posture in a stable and packed position is one of the most game changing moves an athlete and lifter can make to help bulletproof their shoulders, elbows and upper spine.Getting a feel for this position is tough to achieve, thus why using these drills from a quadruped position have shown such great success with my athletes and clients over the years.Here’s how to “feel” the correct position of the shoulders, and how to translate this position into your upper and lower body strength movements.
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