One of the key concepts that I’ve tried to use in my application of Brazilian Jiujitsu is the idea of misalignment. If you’ve ever partaken in an organized sport of any kind, you’ve probably heard the phrase, “Where the head goes, the body follows.” Well, the converse is true as well - if you want to prevent your opponent from going somewhere (say, into a position where he can mount some kind of offense), push his head away from that area.
Why this strategy works so well conveniently relates to exercise thusly: If your spine is in neutral position, it’s strong. If it isn’t in neutral, it’s not.
Think of it this way: Strip the spine of the surrounding musculature and connective tissue, and you’re left with nothing more than a stack of bottlecaps (studies have found that an unsupported spine topples under a load equivalent to a can of Coke). While the connective tissue (ligaments, fascia, etc.) do hold the vertebrae together, it’s the spinal musculature that stabilize the spine and give the spine its strength.
Earlier, I discussed how changing the angle of pull of a muscle can expose a joint to dangerous amounts of force. Well, the same is true for the spine. When loading the spine, you must keep it in neutral (or attempt to keep it in neutral as best you can). This insures that the spinal musculature are in the optimal position to do their job - to stabilize and protect the spine.
What does this mean for you? Here’s a short list of “don’ts” to apply to your training:
1) Don’t twist, arch, or fling your head and neck around during a lift.
2) Don’t let your shoulders droop forward, since this pulls your upper back downwards. Instead, keep your shoulders pinched back and pushed down ( retracted and depressed ).
3) Don’t tap dance, i.e., pick up and shuffle your feet during a lift (usually upper body). You can’t tap dance and actively stabilize your lower body and spine at the same time.
In other words, don’t do anything that brings your spine out of neutral position. Don’t misalign yourself.
One of the key concepts that I’ve tried to use in my application of Brazilian Jiujitsu is the idea of misalignment. If you’ve ever partaken in an organized sport of any kind, you’ve probably heard the phrase, “Where the head goes, the body follows.” Well, the converse is true as well - if you want to prevent your opponent from going somewhere (say, into a position where he can mount some kind of offense), push his head away from that area.
Why this strategy works so well conveniently relates to exercise thusly: If your spine is in neutral position, it’s strong. If it isn’t in neutral, it’s not.
Think of it this way: Strip the spine of the surrounding musculature and connective tissue, and you’re left with nothing more than a stack of bottlecaps (studies have found that an unsupported spine topples under a load equivalent to a can of Coke). While the connective tissue (ligaments, fascia, etc.) do hold the vertebrae together, it’s the spinal musculature that stabilize the spine and give the spine its strength.
Earlier, I discussed how changing the angle of pull of a muscle can expose a joint to dangerous amounts of force. Well, the same is true for the spine. When loading the spine, you must keep it in neutral (or attempt to keep it in neutral as best you can). This insures that the spinal musculature are in the optimal position to do their job - to stabilize and protect the spine.
What does this mean for you? Here’s a short list of “don’ts” to apply to your training:
1) Don’t twist, arch, or fling your head and neck around during a lift.
2) Don’t let your shoulders droop forward, since this pulls your upper back downwards. Instead, keep your shoulders pinched back and pushed down ( retracted and depressed ).
3) Don’t tap dance, i.e., pick up and shuffle your feet during a lift (usually upper body). You can’t tap dance and actively stabilize your lower body and spine at the same time.
In other words, don’t do anything that brings your spine out of neutral position. Don’t misalign yourself.