I´m Back! - and speaking of backs...

Hey everybody! I´m back. I had to step out for a few days because of the flu, but now I´m back and more motivated than ever. A million thanks go out to Bryce for stepping in to do guest posts.  He´s one of the most enthusiastic guys that I come into the gym and I hope his enthusiasm was contagious.

Today I thought I´d write a little about the back. A human back is a wonderfull thing.  It is the support column of the body.  Flexible to an amazing degree, yet capable of withstanding heavy loads, the vertebral column enables us to stand on our hind feet and use our arms like we do.  But really, what makes our back strong, what makes our back mobile is the capability of the muscles that surround it.


If you look at the skeleton in the picture you can see that the back is not completely flat.  It has 3 curves, one going back (in the rib area) and two going forward (in the lower back and neck).  Those curves are very usefull, they act as a shock absorber, help support the weight of the head, and assist in connecting the pelvis and shoulder baldes to the body's core. 

But you should be able to use your core muscles to control that curve.  You can see in this picture what happens when your posterior and abdominal muscles relax and let the lower back curve exggerate.  If this person tried to lift weight with the "bad posture" you see on the right they would put a lot of unneccesary stress and strain on their back.

Athletes, body builders, even people who have to stand all day in their job should really take care with their posture.  Like any other aspect of fitness, if you train your posture you will reap benefits in your everyday life.

How? Core stabilization exercises!  By strengthening and learning how to use the muscles that influence your back you can make a positive impact on your posture.  You will seem taller, thinner and more toned.  You will be able to stand for long periods of time and lift weights without straining your lower back.

Here´s an analogy I like to use. Go stand in a doorway.  Press your arms hard against the door jamb so that you´re trying to lift your arms up and out, but the doorway keeps them close to your sides.  Keep pressing hard for 1 minute.  Imediately afterwards step forwards and your arms will "float" up.  Now go do the same with your core stabilization muscles.

Here are some exercises I love to use.  They have had a big impact on my back health and on the safety and performance of my athletes.  Just remember you will do in real life what you train.  Breath well, keep your posture correct, do the exercises to your maximum, but not beyond.  I think the first video really does a great job of showwing how to align your trunk.  The second has a wealth of exercises, just remember to tuck in your but and look for maximum elongation of the spine in the plank positions.