Traditional "Core training" can actually hurt your back!
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- Опубліковано 26 лют 2019
- What if some exercises you are doing to try to strengthen your back... Are actually hurting you?! Traditional/old school "Core Training" unfortunately, does not strengthen your abdominals... but is HURTING your back!
Find out how sit ups, V-ups and leg lifts are actually harming you, get a general understanding of what exercises to avoid, in order to keep your spine healthy and avoid faulty posture.
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Spectacular, makes so much sense! Thank you for this video!
You deserve much more credit!
Greetings from Spain 👌
A big hello from a German physical therapist specialising on core stability. I love your explanations.
Una Patton thank you 😊🙏 love knowing other practitioners who are educating the public on proper core stability!!! 😊😊
From my study there are no wrong exercises, just wrong practice. If you practice conscious, no pain! then you cannot hurt yourself. I believe we should make all body strong, be able to move from any angle not be fearful. Look at break dancers, acrobatics , gymnastics. Strong in all muscles. From your video, all people who do Vups should have broken spine which they do not! they would not be able to post videos on youtube doing the V-up perfectly.
Let me compliment. Long-term not a good idea. Nowhere in the video did say that people who do the ups are going to have broken spines.
This is awesome information! Thank you.
YadaYadaYada thank you 😊
Great info! I like a PT that looks like an athlete!! 🤗
very intriguing but can you make us a video on the exercises that we need to strengthen our abdominals please? I doubt that I'll travel to your area but anytime soon but will subscribe if you can provide us with useful techniques 😊
Hi 😊 great question, if you look at one of our other videos about “saying No to spine flexion” ... you will see that strengthening of the abdominals in the forward direction is actually not a good idea. Strengthening of the core unit through planks and bridges however or exercises standing on a balance board those we would recommend 😊
Heavy carries! 🤷🏽♀️ or maybe not.
I live in Australia ,i wish I could come to your clinic 😊. I really enjoy your videos!
Great info thank you very much!
Can you please share some exercises for those who can't come done and see you guys ?
I am a bnig fan of your approach to physical rehabilitation and health. ( Saw your talk on fascia )
We would recommend planks and bridges, and to always listen to your body :) if it hurts in a joint, or anywhere in the spine, try to modify the movement and modify your form :)
Good question
Hi, a question : what do you think about rowing on a rowing machine. I try to focus on a proper form, but anyways, I always have lower back pain after rowing...does it put shear force on the vertebrae as well ?
And what about hanging knee raises ?
Thank you
Thank you.
You are very welcome 🙂
I liked this video & one on fascia. I'm no doctor, but after xrays & mri I was told i had a muscle issue causing my pain & PT would help. I did 11 sessions with no difference. Muscles usually feel better on their own after a while. It's been 6 months. I have been active all my life & still push myself to keep walking & doing exercises given me to strengthen my core. How long before I feel relief? The pain specialist said 2 solutions, acupuncture or cortisone injection. I said not the route willing to take. From researching I feel it is that muscle you were focusing on. And I maybe getting in alignment. Thank you for reading.
You are very welcome!!
Absolutely love your explanation, imagine that here in Singapore physical fitness tests still revolve around doing as many situps as possible for 1 minute. We're so backward...
hi ! FUNtastic content and a sound approach to bodystructural health issues .Question -What someone can do if cant get "down" to your Arizona location for consultation and treatment?
Hello 🙂, sorry for delayed response.
We would suggest to start with a complementary 45 minute virtual assessment, with SST founder dana sterling.
We offer this to all our out of state/country clients. During this consult we can very gently test and see if our method can produce results for you, and then based on the results we can decide if you may be a candidate for our virtual treatment program or should opt for coming into see us. You can contact us and find more information via this link sterlingstructuraltherapy.com/sterling-method/
We look forward to hearing from you 🙏🙂
Para cuando los videos explicados en Español? Un fuerte saludo desde las islas Canarias. España.
What about leg circles on a reformer? Is that diff? Cause those don’t hurt me, but yes planks are the winner for core work - just hard 😅
On réformer, because you’re working against the resistance, it recruits the posterior chain and keeps you safe!!
What a tease!!!! I want to know
Why is it that when I lift legs to abdomen, my abdomen burns the next day? I do feel it in my abs, if it's not connected then why are dead Bug exercises for example, effective?
yeah i also have abs burn, not my back.
Hi Dana, so Squats are bad for lower back as well? anything which includes leg lifting going to cause some kind of problem to the spine? how can we strengthen iliopsoas then? thanks
Hi, great questions 🙂 squats are perfectly fine, The legs are not being lifted up by the illiopsoas, as in squats the feet are anchored on the floor. A squat is a very functional exercise which is necessary for daily living.
As for strengthening the psoas. The psoas is not like the biceps or the hamstring it is truly an internal postural spine stability hip stability muscle, which in our opinion does not need any shortening exercises meaning any exercises that would create a contraction. in North America we sit so much that most of us have already a chronically shortened psoas, I cannot foresee someone benefiting from further shortening/contracting this muscle
Lunges are just perfect. To stabilize you need to squeez your little muscles.
I have 9 months of adductor pain in the belly area and radiates down to side of knee. Fascia issue but cant find relief from this 24/7 tenderness
tdg223 please take a look at our intensive program sterlingstructuraltherapy.com/sst-intensive-program/ you don’t need to live with this 😔 we can help you change your life
So the best way of training our core is simply to tighten our core for every bit of exercise we do like planching, push ups, pull ups and so on... ?
Great question! Planks and push-ups are excellent core exercises! But don’t try to tighten as much as you can just gently tighten... Too much tightening of the core even in a good exercise can actually restrict your breathing and restrict proper spine mechanics
50 - 50. I agree with few things, don't with others
“Punched on the inside via your own muscle” 👀
Yep 😶👀
Oh my god, maybe that’s what happened to me. Can it cause sciatica? I started Pilates a year ago (and did a lot of squatting exercises) and after two months of personal training my lower back started hurting and feeling blocked after sitting which later transfer to pain in my entire left leg and I’ve been having pain for a year now and I can’t sit for the last few months because of the terrible pain. Is this possible?
Research Reverse Hyperextensions. I had severe sciatica for nearly a year. Mine was when standing but I only had to stand for a few minutes for it to kick it and not long before it became excruciating pain. Saw 2 physios, 2 of whom made it worse and the other didnt do anything. A week after doing reverse hyperextension each day on a tall piece of furniture at home I was able to walk for 2 hours. A week later I walked for about 4 hours. I had a scan and was told i had a herniated disc at L5 (from memory it was L5). This was the article guide that helped me out outalpha.com/how-to-cure-bulging-discs-fix-lower-back-pain . There are other exercises but I occasionally did the others but at first just the reverse hypers. Its a bit of meat head website but dont let that fool you. As per the article read up on Louie Simmons and his back issues and he invented the Reverse Hyper machine. Good luck. I feel your pain. Well, I did :)
Beat Meater thank you!!! I will check it out. I already did the tests, I also have L4-L5 herniated disc. The pain is insane, but I’m finally starting to feel better. Thanks again!
Yes this can absolutely be a part of the problem... Pilates on the reformer is wonderful... but mat Pilates ... is low back pain factory 🏭🙊🙊
Sterling Structural Therapy
Yes, that’s what happened to me, I wish I knew that, I did mat Pilates, suffered for over a year, never again. Thank you for your reply and for your videos. 🌹
@@JireneL so glad to spread this knowledge, this truly is a public service announcement!
I teach my clients how to do leg lifts using psoas in a way that doesn’t pull on their spine. 😁
It is attached on their spine 🙏 the force is being transmitted to the spine, even if attempting to keep the spine from actually moving. We hope that makes sense 🙏🙏
No sense your explanation. First because the proof is on the result, you get six pack doing sit ups. Second I've never had any pain or burn on the back. I agree that is not a natural excercise but there is not another way.
Six pack = rectus abdominis
Rectus abdominis is a SPINE FLEXOR
Sit up is a HIP FLEXION exercise
Therefore sit ups do not create a 6 pack.
Also, if you’ve ever heard the line that a six pack is made in the kitchen that is absolutely true… everyone has a 6 pack … it’s only visible when you get extremely lean.
Thoughts on rectus abdominal crunches? As in coming up just to the point your abs take you without your flexors???
Also if you train lumbar extension and hip extension would it balance out strengthening the hip flexors?
Because most people can be tighter in this area but also weak and hip flexor strength benefits a lot of athletes??
There are many ways you can work your abs without stressing your back. You may not have pain now but it can creep up on you brother!
Nope you’re completely wrong.. we all have that 6 pack … we use and activate them everyday. The less fat, the more lean the more you see it. As a physio I see how core exercise damage the back “wear & tear” .. usually doesn’t come on until mid 40’s but definitely weakens the lumbar spine! 100%