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허리통증 스쿼트 이것을 꼭 하세요!

조회수 162회 • 2021. 04. 07.

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LIFT School

Repost @squat_university • • • • • • 이 미친운동 왜하는 걸까요. 10-20 llbs를 걸고 하는건데 엄청 힘든 코어운동이 됩니다.

all you need is a simple barbell and light weight dangling from one side to perform this exercise and i promise you this is a challenging exercise start this with five to ten pounds you're going to get under the bar and stand up now you want to create as much stiffness like this is 300 pounds do not uh think that this is an easy exercise just because it's very lightweight then you're gonna stand up stiff in your core and start your walk trying to remain as vertical as possible the entire time and when you are doing this that bar is going to be rocking around a little bit and because the weight is bouncing around and moving around it enhances your body's ability to sense position again by triggering these muscle spindles of these very small muscles deep within your spine that enhance your body's positional awareness so he's going to do a walk something like this i would maybe have him do three walks down in back of bicycle basically about five steps and then we're going to go over to the other side now this is an exercise that i learned from dr andrew locke who's a physiotherapist in australia and it's something that he's done a lot of work on over the years as far as how we can enhance our ability to rehab back injuries through this proprioceptive work and this is something that jp price power lifter and coach out in kansas city has used as a foundational part of his rehab now let's talk about some of the science behind it now research shows that whenever you have back pain instantly you lose your proprioceptive awareness of your body's position so the pain changes your body's sensing ability to see if you're in a good or bad position now what that means is that often here's a model from dynamic disc designs if you have shear loads that are applied to your spine you can see right now the spine is moving from one specific segment so our body has a poor positional awareness sense to see whether or not this is happening whenever we're lifting weights well what the offset walk does is it actually enhances your body's ability to sense for position by activating these very very small muscles that run within each segment of your spine and they're very highly innervated with many small censored called muscle spindles and what those do is sense positional changes in tension so all of a sudden by doing something like this it enhances your ability to sense for the position of your spine so that you can create the necessary stability to lock the spine down into a much better position and tolerate things like load so this can be very helpful if someone has back pain that's due to an instability because it improves your ability to sense that bad position and lock yourself down improve your core stability to then get out of pain

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