Don’t be fooled. This exercise has nothing to do with strengthening the quads or the provocative slump test for neural tension. Both of those exercise look similar at first glance, but the nuances of this exercise give it a completely different objective.
Sitting Leg Extensions is an incredibly effective exercise to introduce a lumbar stability strategy that does not involved bracing or conventional core work.
The goal is not terminal knee extension. The goal is to generate enough internal tension from above and below the lower back, that the tensegrity forces help to de-rotate and stabilize the lumbo-sacral-region.
This is a self limiting exercise, meaning that the breakdown of the form and execution will be a result of the individual’s own internal force generation.
Give this one a try and let us know what you think.
This non-technical video is directed toward our clients and readers of The Pain-Free Program or anyone else looking for an accurate way to perform this familiar, lower back exercise exercise. Anthony gives you the nuances with the execution and the “why” behind the value (hint: It is probably not why you think it helps).
Anthony also suggests the best place to add to an existing lower back pain care exercise program.
We have one of our Level D correctives from the PFMS library that is part of our educational website. Level D exercises are what I refer to as “top of the foodchain” in the corrective exercise world.
These highly integrated exercises carry extensive value beyond the biomechanical integrations. For some clientele, the Level D is the immediate segue to their more traditional fitness workout. For others, the Level D is an element of a workout itself.
• Momentum from desired pelvic list promotes lateral spinal flexion, which is enhanced throughout the vertebral column when torso and righting reflexes resist maintaining a level orientation to the horizon.
• Arm overhead act as an extension of the rib cage, creating a longer lever and greater mass to ensure that all vertebrae contribute to the lateral spinal flexion.
• Maintaining a pure frontal plane motion with thoracic extension counters any rotational tendencies of the torso.
• Slight rotation of the intervertebral joints are coupled with lateral flexion of the spine.
• Lateral trunk musculature on the lengthening side are eccentrically loaded & decelerate mass of the trunk in the side bend, then transition concentrically to return trunk to the vertical.
Neurological | Physiological Outcomes:
• Promotes connective tissue elasticity associated with dynamically loading / stabilizing sagittal, frontal and transverse plane motions of the thorax.
• Increase connective tissue compliance and resiliency through the promotion of tissue extensibility, amplifying the viscoelastic and force closure demand to uphold lumbar spine integrity and stability.
• Extensibility of the lateral hip musculature to allow for and additional hip adduction, flexion and internal rotation.
• Elicit a heightened somatosensory response due to the simultaneous bottom-up (lateral lunge) and top-down (lateral flexion / thoracic rotation) influence.
Psycho | Social Outcomes:
• Establish a multidimensional environment involving the neural-networks associated with managing heightened emotional states (anxiety, hyperviligence, etc) during the execution of a complex, autonomic motor task.
Modifications:
• Begin pre-positioned w/ both hips abducted, greatly reducing ground reaction forces.
• Remove ipsi-lateral glenohumeral abduction.
Contraindications:
• Subacromial impingement syndrome.
• Inability to control multi-segmental deceleration of descending body weight.
We share this example with you as an exercise that you might find useful as well as to add to your understanding of the bio-psycho-social considerations we apply during programming.
This Level B exercise can also be found in my book, The Pain-Free Program: A Proven Method to Relieve Back, Neck, Shoulder and Joint Pain.
Biomechanical Outcomes:
•Increase bi-lateral hip rotation autonomous from gravitational influence over the pelvis and entire upper body.
•Enhance transverse plane hip rotation independent from the pelvis and lumbar spine motion.
Neurological | Physiological Outcomes:
•Enhance cognitive processing mechanisms associated with the planning phase (evaluation) and motor unit recruitment involved during the execution of exercise.
•Promote connective tissue extensibility associated with internal and external hip rotation.
Psycho | Social Outcomes:
•The introduction of localized and independent hip rotation fosters a novel experiential awareness designed to help expand maladaptive appraisals and challenge any associated neurosignatures of hip rotation avoidance.
If you have not taken advantage of the 24 FREE PASS to Function First Academy to see all of the great stuff there, now is your chance!
Any exercise that requires you to match a force with a counter force to maintain stability, will be self regulating. In other words, you can only push or pull to a level that can be stabilized by your own internal force generation.
The opposite of this would be ground reaction forces (GRF). The limitations on force production would be strength issue because you can push through the ground. This is the case with most exercises when the force is moved vertically against gravity. But when the force applied is horizontally or perpendicular to the field of gravity, we don’t get the same benefits from the GRF that we get with a vertical load.
Instead, we must turn to our own internal stability from which to create an anchor point for force generation.
As such, this corrective exercise is an excellent core exercise predominantly for the sagittal plane that does just that. It’s also happens to have some great foot benefits too.
Limited dorsi flexion isn’t always a “tightness” issue. Sometimes the ability for the talus to pass through the mortise of the true ankle joint can be compromised. As the joint approaches the individual’s current limit of dorsi flexion, often the nervous system will up-regulate increased tone of the surrounding musculature, which can approximate the joint surfaces and further restrict the gliding route the talus needs to take. This can often be experienced as a “pinching” or “bunching” sensation in the front of the ankle.
Using the principle of rhythmical motion and passive self-assistance, improved joint motion can be achieved. Anybody can do this for themselves with a stability ball. An excellent option to send your clients home with!
In this video we are bringing you a very influential exercise that does a surprisingly effective job at lower back stabilization as it challenges the mobility of the shoulders and efficiency of the the thoracic spine in extension.
As you are probably acutely aware, when working with corrective exercises and the client in pain, it is more than just the exercise, it is a thorough understanding of:
“For Whom?”
“For What?
And “When”
Insight into the biomechanics, psychological mindset of the client and social setting/implications of the movement all come into play and are critical to the client’s success.
This version of the glute bridge is a great corrective exercise for teaching the body the sequencing and synchronization from the ankle to the lumbar spine that is associated with triple flexion and squatting.
It will certainly challenge dorsi flexion in a pseudo closed chain environment as the knee moves over the toes. There is feedback from the wall and load placed into the wall, but no vertical forces acting on the joint.
The body gets comfortable with relative lumbar flexion in an unload position because it has to go through that motion to get the buttocks of the floor. The beauty is both the novelty and very limited load placed on the spine. So even those with lower back pain will find this a helpful exercise as it reduces the threat.
Additionally, it helps create some separation and distraction of the tissue at the thoraco-lumbar junction. The upper part of the body is fixed on the floor as the lower part moves away, creating the distraction.
