Fitness

Dynamic warm-up and yoga stretches that suck

I like to think of myself as a coach human thinking. I'm still evaluating my own programs and what is currently taught by other professionals in the hope of finding more efficient ways of doing things.

When it comes to my evaluation process, I use a very simple philosophy: "If it does not make scientific sense and it defies common sense, then it must be nonsense."

As I evaluated some of the exercises commonly used as a dynamic heating by coaches and extends Yoga and Pilates instructors, I found that many of them are not in agreement with common sense or science.

By deductive reasoning, I concluded that these movements are based on nothing but nonsense, and should be eliminated from your program. Speech is not to these movements, stretching, and I hope that by the end of this article you too will avoid them like you want to avoid coffee hot soy milk decaf.

Due to the popularity of these exercises, it is very likely that you practice some of them in your program. In addition, many of these movements are being taught by several prominent coaches.

Well, in this article I will provide a range of science and a strong rationale for why these movements at a time not to promote proper movement patterns and, based on research Recent, can actually cause a malfunction. Rather than tell you what to do and why, I'll try you learn not to do, and why not do it.

As the great Bruce Lee once said,

"This is not the daily increase but daily decrease. Hack away the unessential. "

Stretching Do not # 1: The Scorpion Twist

This exercise has shown more and more these days in yoga and fitness magazines.

Strictly say, I always thought that the scorpion was popular only because it looked cool. I've never used because I think he felt very natural and had no real functional carryover.

My personal opinion aside, the fundamental defect of twist scorpion is that it requires the athlete to both extend and rotate the spine. This type of movement can cause stress level facet joint cord. The facets are small joints that overlap like shingles on a roof, forming the back surface of the spine.

According to Dr. Wolf Schamberger in malalignment syndrome: Implications for Medicine and Sport (2002):

"The facet joints are stressed in a nonspecific manner on the side bending, back extension and back extension associated with one rotation to the right or left. "(P. 244)

Similar messages can be found later in the article:

"Loads on the facet joints of the lumbar spine may play a major role in low-back pain. Shear forces resulting from axial rotation and movement of flexion-extension (compressive shear loads) are mainly transmitted by the facet joints. Although the shear forces will be resisted or transient traumatic by both the disc and facets, disc viscoelasticity causes slowly applied or constant shear loads to pass through the facet joints. "(Hassan A. Serhan, Ph.D. Gus Varnavas, MD, Andrew P. Dooris, Ph.D., Avinash Patwardhan, PhD; Tzermiadianos Michael, MD; biomechanics of the joint posterior lumbar Elements, 2007)

This article goes further in that type of pain caused by stress and the facet of compression:

"Facet joint compression leads to at least three causes of pain: spinal osteoarthritis, disc bulging and herniation, and impact of the nerve root … Because the nervous system is responsible for many other activities, the effects of compression of the facet joints are very high scale. "

Recent research also suggests that you are ten times more likely to suffer from sciatic pain of injuries compression that facet of herniated discs.

With such evidence, it is easy to see why the scorpion is a twist Do not stretch.

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Stretching Do not # 2: The wiper (Crossover or Hip)

It is an exercise that I saw appear in almost every training system that is flexible or as that "fundamental strength" of the year. I've even seen coaches support this movement by using a weighted medicine ball between legs.

I myself was using loaded and unloaded version of the wiper until I read an article by coach Mike Boyle called the rotation is even a good idea? In this article, Boyle referenced physiotherapist Sarhmann Shirley, who in the book Diagnosis and Treatment of Movement Impairment Syndromes of the Movement explained why movements like the wipers inconsistent with the biomechanics of the lumbar spine.

"Rotation of the lumbar spine is more dangerous than beneficial and rotation of the pelvis and lower limbs on one side while the trunk remains stable or is turned to the other side is particularly dangerous. (Sahrmann, pg. 72)

"During most activities, the main role of the abdominal muscles is to provide isometric support and limit the degree of rotation of the trunk which, as we shall see, is limited to the lumbar spine. (Sahrmann, p. 70)

Sarhmann will then explain in more detail the rotational range of motion capabilities at the lumbar spine:

"The overall range of lumbar rotation is about 13 degrees … T10. The rotation between each segment from – L5 is 2 degrees. The highest level of rotation is between L5 – S1 … Thoracic spine, not the lumbar spine, should be the site of the greater amount of rotation of the trunk … when an individual exercises rotation, they should be invited to "consider the motion occurring in the chest." (Sahramnn pg. 61-62)

Account Sarhmann advice, we chose to eliminate training exercises vertebral rotation from the bottom up for a spare change which is fed from above, below. This version puts less stress on the lumbar vertebrae and focuses on the rotation of the thoracic spine, which is better designed for mobility.

Stretching Do not # 3: The Iron Cross

The Iron Cross is essentially a more dynamic hip cross. Therefore, according to what I just said, it should be obvious why this is a stretch Do not.

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 to the mix, as a byproduct of lifting the leg to the opposite hand. All qualified physical therapist you say that the combination of the spine lateral flexion with rotation, especially under load, will put you on the fast track to an injury record.

This is mentioned by Gregory S. Kolt and Lynn Snyder-Mackler in their book Physical therapies in sport and exercise (2003):

"The mechanism of back injury in athletes is usually the same as in the general population (Ie prolonged or repeated and spine in flexion, flexion and rotation under load). "(P. 250)

In the book and information delivery Fallacies shaped (2003), Mel Siff also makes this point very clear:

"The combination of lateral bending and rotation is one of the most dangerous maneuvers for the lumbar spine. "(P. 89)

Siff continues to do a very important point and explain why training exercises in rotation are much safer and more functional when carried upright.

"A degree of preload compression locks all facets of the spine and makes it more resistant to twisting. This is the reason for which the trunk rotation without vertical compression can cause disc injuries, while the same movement performed with the compression is much safer. "(P. 89)

My spider-sense tells me that someone out there saying, "Oh, come on, Nick. Surely the exercises that you described in Warm Up do not have between 1 and 4 can not create enough force to cause significant pain or dysfunction. "Well, bubba, just enjoy your eyes on the study below, and you'll see why this line of thinking is wrong.

A study has been thirty-eight healthy young subjects (14 men, 24 women) whose average age 23 years (boys) and 21 years (women), performed 36 functional rotational tasks of the trunk. lower extremities were stabilized on a platform of stability, allowing the entire motion of flexion-rotation and extension-rotation take place in the trunk. Among these tasks, 18 were isometric and the other 18 were isokinetic.

The tasks were isometric flexion-rotation and rotation of extension 20, 40 and 60 flexed trunk in 20, 40 and 60 of the axial rotation. The activity was isokinetic flexion-rotation and extension-rotation from upright and flexed postures respectively in planes of rotation 20, 40 and 60 to 15, 30 and 60 / s speeds angular.

Results showed that men were significantly stronger than females and isometric activities produces more torque significantly compared to isokinetic efforts. The degree of trunk flexion was not significant, the angle rotation, although significant, had only limited effect. The 60 trunk rotation was significantly different from 20 and 40 of trunk rotation.

(S. Kumar, M., Narayan Y. Zedka; Resistance in the 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 results and analysis it is suggested that the motion involved rather than the couple can have an indirect effect in the precipitation of back injuries. "

This statement makes it clear that the dysfunction may be created by a simple movement of the spine in a non-functional manner, irrespective load. So as the topic of this article, it is imperative that we do our research and exercises to choose wisely.

<A href = "http://www.performanceu.net/article02.html"> Click here </ a> to see photos of all Warm Up to not listed in this section

Conclusion

Remember what I said in the introduction: "If she has no scientific sense, and it defies common sense, then it is probably nonsense. "Let's face it, with all the new training methods, styles, systems and opinions out there, it can be difficult to decide what is truly good and what is really good for anything. Use this bit of philosophy and the decision will be 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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