Dynamic Yoga warming and routes that Suck
I like to think of myself as a coach of a man of thought. I'm always evaluating my own programs and what is currently by other experts in the hope of finding a better, more efficient ways of doing things taught.
When it comes to my process assessment, use I have a simple philosophy: "If no scientific sense and defies common sense, should not makes sense. "
As I reviewed some of the exercises commonly called dynamic warm-ups of coaches ranging from used yoga and Pilates instructor, I have not many of them close to the throat either common sense or scientific.
Through deductive, I found that these movements are based on nothing but nonsense, and should be removed from its agenda. I call these movements do not stretch, and I hope that by end of this article, you too will like a coffee with hot soy milk decaf to avoid avoid.
Due to the enormous popularity of these exercises is likely to practice some of them in your program. In addition, many of these movements are taught by several respected coaches.
Well, in this article, I want a whole bunch of science and a strong justification for why this movement does not promote proper movement patterns offer, and, based on recent research, may even lead to malfunction. Instead of saying, what to do and why, I'll try to teach him not to do, and why do it, do not.
As the great Bruce Lee once said:
"It's not daily increase but decrease with every day. Hack away the unessential."
Stretch No # 1: Scorpion Twist
This exercise has shown more and more these days in yoga and fitness magazines.
The true to say that I have always thought that the scorpion was popular only because it looks good. I've never used, because I think he felt very natural and had no functional transfer real.
My personal opinion aside, is the fundamental flaw of the scorpion kink at the same time requires athletes and place the spine. This type of movement can cause stress, the joints of the spine. Facets are the small joints, such as ceiling tiles overlap, form the surface back of the spine.
According to Dr. Wolf Schamberger in malalignment syndrome: implications for medicine and sport (2002):
"The joints have to bend does not claim specific to one side, back and left her alone extension extension combined with the left or right. "(P. 244)
Similar works can be found later in the article:
"Loading in the joints of the lumbar spine may play an important role in back pain. Shear forces resulting from the rotation and flexion / extension movement (compression shear loads) is mainly transmitted through the joints. Although the cutting forces will be traumatic or transitional resisted by both the disc and facets of the Conference viscoelasticity causes slowly applied or constant shear loads across the joints. "(Hassan A. Serhan, Ph.D., Gus Varnavas, MD, Andrew P. Dooris, Ph.D., Avinash Patwardhan, Ph.D., Tzermiadianos Michael, MD, Biomechanics of posterior lumbar joint Elements, 2007)
This article goes beyond the types of pain caused by tension and compression of the facets:
"Facet joint compression results at least three causes of back pain: osteoarthritis of the spine, herniated discs, bulging, and nerve root compression … Because the nervous system is responsible for many other activities, the impact of the compression of the facet joint are very broad. "
Recent research also suggests that you are suffering from sciatica pain ten times more common injuries such as compression facet of herniated discs.
With this type of evidence, is easy to see why the scorpion twist is not a stretch.
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Stretching no # 2: the windshield (or Hip Crossover)
This is an exercise I've seen appear on nearly every system of training, either as a flexibility or "heart" of the year. I've even seen coaches invite this movement with a weighted medicine ball between his legs.
EGO went to both the loading and unloading of the version to windshield wiper I read an article, as coach Mike Boyle, the rotation is still a good idea? This article refers physiotherapist Sarhmann Boyle Shirley, the book Diagnosis and Treatment of Movement Syndromes limited mobility explains why movements such as the windshield wiper inconsistent with the biomechanics of the lumbar spine.
"The rotation of the lumbar spine is more dangerous than beneficial and the rotation of the pelvis and lower limbs on one side while the trunk remains stable or delivered to the other party is particularly dangerous. "(P. Sahrmann. 72)
"During most activities, the main role of the abdominal muscles is isometric support and limit the degree of rotation of the trunk, which, as back injury is limited. "(Sahrmann, p. 70)
Sarhmann units then proceeds to explain in more detail the range of movement possible rotation in the lumbar spine:
"The entire range of rotation of the lumbar spine is … about 13 degrees. The rotation between each segment of T10 – L5 is 2 degrees. The largest selection of inflection between L5 – S1 … The thoracic spine, lumbar spine, should not the place of the greatest amount of rotation of the trunk … when an individual practices rotational exercises, should be educated "about the movement that occurs to think about chest. "(Pg Sahramnn. 61-62)
Taking the advice Sarhmann, have decided to exercise, the unit of rotation of the vertebral column from the bottom up for of an alternative version to remove the top down, bottom driven. This version puts less pressure on the lumbar vertebrae and the stresses of rotation of the spine chest, the better designed for mobile use.
Stretching no # 3: The Iron Cross
The Iron Cross is basically through a more dynamic version of the hip. Therefore, based on what you just said you think it should be obvious why not an exaggeration.
The Iron Cross is actually the most poorly designed and dysfunctional movement on my list. This movement not only requires excessive lumbar rotation, but also adds a small element of lateral flexion of the mixture as a by-product of raising the opposite leg the other hand. Any physiotherapist will tell you that the combination of lateral spinal flexion with rotation, especially under load, you'll be on the fast track to bring disc injury.
This is Gregory S. Kolta and Lynn Snyder-Mackler said in his book through physical therapies in sport and exercise (2003):
"The mechanism of the lumbar spine in athletes is usually the same as the general population (and that is, prolonged or repeated bending of the spine, flexion and rotation with load). "(P. 250)
In the book, acts and omissions of Fitness (2003), Mel Siff also makes this point very clearly:
"The combination of lateral flexion and rotation is one of the most dangerous maneuver for the lumbar spine. "(P. 89)
Siff and keep doing a very important and explains why Rotary exercise much safer and more functional in a position vertical can be achieved.
"A certain degree of pressure-voltage side mounting blocks of the spine and makes them more resistant to twisting. This is why the rotation of the trunk without vertical compression can cause disc injuries, while the same movement performed with compression is significantly safer. "(P. 89)
My spider sense tells me that someone out there saying, "Oh, come on. Certainly you have exercises can be described as a warm up for not impossible to create enough force 4 to Nick pain or dysfunction. "Well, Bubba, just feast your eyes on the study below, and you'll see why this way of thinking was flawed.
One study found thirty-eight healthy young volunteers (14 men and 24 women) with a mean age of 23 years (men) and 21 years (women) performed 36 functional rotational tasks the trunk. The theme of the lower extremities were stabilized in a stabilization platform, so that all movement of flexion-rotation and extension-rotation to be held in the trunk. These tasks, 18 were isometric and isokinetic other 18.
The isometric tasks consisted of flexion-rotation extension and rotation by 20, 40 and 60 flexed trunk in 20, 40 and 60 of the axial rotation. The isokinetic activity consisted of flexion-rotation and rotation extension from an upright posture and bend each in 20, 40 and 60 rotation planes at 15, 30 and 60 / s angular velocity.
Results showed that males were significantly stronger than females and isometric work is much more torque compared to isokinetic efforts. The degree of trunk flexion was not significant, and the angle of rotation, although significant, was only a small effect. The 60 trunk rotation was significantly different between 20 and 40 of the trunk rotation.
(S. Kumar, Narayan Y.; Zedka M., Force combined movements of rotation and flexion / extension in normal young adults, Ergonomics Volume 41, Number 6, June 1, 1998, pp. 835-852, Taylor & Francis Ltd.)
Pay special attention to the final declaration:
"Based on the findings and analysis, it is proposed Instead the pair movement can participate consequences for the precipitation of back injuries. "
This finding is clearly established dysfunctions that can only be created by moving the spine, a non-functional approach, independent of the load. As in the subject of this article is essential that we select our research and our exercises wisely.
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FIN
Remember what I said earlier, in the "If it makes sense that defies science and common sense, then you may not useful. "Let's face it, with all the new training methods, styles, systems and opinions are, it can difficult to decide what is really good and good for nothing. Use the little philosophy and the decision becomes much easier.
About the Author
The director of Performance University, Nick Tumminello is a highly sought after coach and educator in the field of human performance enhancement. He is the developer of the Core Bar™ and has authored numerous best selling DVD’s which can be purchased at www.PerformanceU.net .
Nick also serves as the Strength & Conditioning Coach for Team Ground Control MMA. Nick lives in Baltimore MD where he regularly trains his athletes.
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