Postural Restoration: A New Tool for the Coaching Tool Box, w Ron Hruska and Mike Arthur | NSCA.com
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- Опубліковано 9 лип 2024
- In this video from the NSCA's 2013 Coaches Conference, Ron Hruska, MPA, PT, and Mike Arthur, CSCS, discuss postural restoration and its importance in terms of an "inside and out approach to strength training."
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« Réalise it or not - you’ll never be doing anything bilateral. » Bam.
Really great talk. The demonstrations are worth a million words.
Thank you for sharing this.
i love tze nsca contents bit why is the camera always filming tze speaker instead of the slides he is pointing to ????
As a practioner, its amazing to see such different points of view from specialists. I see this professionals talking about avoiding extension and saying a flex lower spine does not exist. But spine flexion has proven to be a mechanism for disc herniarion. Another specialist Dr Stuart Mcgill teaches the exact opposite, avoid a flex lumbar spine, mantain a lunbar lordosis and have thoracic extension. Dr McGill does have a lot of science to back him up. Its kind of frustrating such different points of view.
On the other hand they talk about strenghening the hamstrings, Gray Cook and FMS place so much enphasis in being able to touch your toes.
Who to believe?
I do agree that it is a good idea to engage your breath and avoid forcing extension past neutral.
The practitioners in this video do emphasis that there will still be a natural lordosis in the lumbar spine during lifts, but what they are trying to present is that excessive extension will put the torso in an suboptimal position in order to create great intra-abdominal pressure in order for the muscular systems to work efficiently. McGills work agrees with this as the lumbar spine is the most strongest (and safest) in neutral (with a slight lordosis). A position which allows all the layers of the abdominal muscles, glutes and hamstrings to work synergistically to create the movement. Remember that when all of these muscles work together, they will protect the lumbar spine in the same fashion that McGill suggests. See the systems as a whole, and not just what happens at the lumbar spine in terms of flexion or extension. Excessive flexion of the lumbar spine will with repetitive repetitions will indeed in many people cause disc herniations and other strain of passive ligaments and soft tissue around the area. In regards to strengthening of the hamstrings and being able to touch your toes: If these positions as suggested in this video are maintained, you will be able to touch your toes on a daily basis. A strong set of hamstrings will enable you to do this. A strong set of hamstrings are developed by executing the positions suggested in this video - by posteriorly tilting your pelvis (with your hamstrings, glutes and abs). In summary: these practitioners does not suggest to flex the thoracic and lumbar spine, but rather keep away from the excessive extension in order to create stability and power throughout whole lines of muscles, ultimately resulting in efficient, powerful and safe movements. Hope this made sense?
From most of the stuff I've seen outta PRI isn't so much about not keeping a normal lordosis but avoiding hyperlordosis and keeping a 'neutral' spine position - but it predominantly deals with shifting way central to the frontal plane and being stacked head over diaphragam over pelvic floor over talus more or less - I dont think thats necessarily contradictory to Dr Mcgills work
@@henrikrosenvold1386 Beautifully explained Henrik. Thank you.
It depends how ppl tuck/create flexion. If ppl use rectus abdominus, you'll create compression during flexion. If you're flexion comes from internal obliques and hamstrings with an Eccentric rectus, then you'll have support of the spine instead of excessive compression through it
Hanna and Clinical Somatics, is how i am leaning what chairo - doctors should have been teaching.
Turn up the volume!
For past few months I've learned PRI, and this video of Ron talking about this is completely amazing, im 17 myself, from Latvia, would love to meet Ron one day and start taking seminars, past few years I've learned from strength and conditioning people and didn't realize how much i was messing up my body, this is AMAZING!
Thanks for sharing, and best of luck in your athletic endeavors.
What would be your 3tips for a newbie to pri
@@eastcoastkickz4891 1) Learn from valuable sources (Zac cupples/ Conor Harris/ Bill Hartman/ Neal Hallinan... many more on ig, YT , PRI courses - if u got the money)
2) Experiment - see if it works
3) Apply to yourself or wherever you need it
very informative, great stuff
Absolutely fantastic.
personal trainers when teaching squats still often teach to put your knees as far back as possible. They also sometimes even tell people to arch their back during rows, even deadlifts sometimes. It comes from a naive believe that strengthening during an imbalance will strengthen and even balance you.
Extreme educational!Thanks a lot!
This is why different kinds of breath holds are important… just like Wim hof says
he says : to hold your self up" and mimics and PEC extension pattern, this is great ... :D :D
Great info
Glad you think so!
@NSCA Thank you for this. What is the name of the essentials book you mention that has all the pictures of correct things to do please? There are a few different ones so I'm not sure which one is the one you're talking about here.
what would make the left hamstring generally CHRONICALLY tight to stretching like a dead lift
Are there slides for this?
That’s the pilates basics of knitting your ribs down
It would be better to see, what is presented... now it is much harder to understand the presentation
I understood everything just fine so simple
Genius
I can definitely resonate with most of the stuff said but I disagree with a few things. The way you cued that guy to squat is not something I would usually give to someone who is going to squat with a significant amount of weight. I just think it's way too much counternutation/posterior pelvic tilt and also lumbar flexion. From what I saw it took away that slight natural lordotic curve you were talking about. You also talked about "something getting severely pinched" (discs of course) during the "arched" squat. If I'm not wrong, 95% of disc herniations occur posteriorly and there is only one mechanism that can do that: flexion. Now I'm well aware that a lot of athletes and fitness enthusiasts sit in a APT and extension which steals their mobility but I think it's not the most common representation.
but why does a disc herniate posterolaterally.. likely because of muscular imbalance related to a state of non neutrality.
as for lumbar flexon, I don’t believe that is the best either, but its for sure better than giving up the natural kyphotic curve of the thorasic spine. From experience, i can tell you that low back strains are easily created by losing the thorasic curve. Also, disc herniations are caused by an overimbalance that puts excess pressure on the disc which would be caused by the weight over an arched back not due to flexion.
Should have natural lordotic curve when neutral. Not when carrying a load.
Isn’t that the basis of Pilates?
Second guy is much easier to hear
He needs to use his pelvic floor but not in extensions
Take what is useful and ignore olympic weightlifting part and part how you should squat or deadlift.
Search UA-cam for Lu Xiaojun Snatch Breakdown. Same great form.
why should I ignore, is it wrong?
Well, you are watching people, but we can't see what your looking at
is this pri?
Yes
Proprioceptive reciprical inhabition!