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♨️ LOW BACK REHAB - Dead-Bug Exercise Variations ⚠️The ‘Dead bug’ exercise is one of my favourite foundational exercises for core control and stability. The whole idea is to maintain a neutral spine (maintain contact between back and floor) while moving your arms and legs at the same time. The basic version can get easy so try these tougher variations…. . 1️⃣Banded Dead-Bug (attached to rig or sturdy object) 2️⃣Weighted Dead-Bug (10lbs overhead) 3️⃣Single Arm Weight Dead-Bug (Challenges Oblique Sling) 4️⃣CLX Band Resisted Dead-Bug . ➡️Some of these variations challenge your rotational control, and others challenge you with more weight into extension. Try them out, as always consult someone first if you have low back pain! 
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🏃🏽♀️FIX YOUR RUNNING TECHNIQUE (Shin Angle) . 📽Recently had an awesome time helping out my friend with her Youtube VLOG ‘How to Start Running’. Check this out ASAP on ‘Abby Pollock Youtube’. In the interview we go over some of the top technique tips if you want to take up running. Video is complete with biomechanics and drone footage 😵, . ☝️One of the most important technique cues is the angle of shin(tibia) on impact with the ground 💥 When we run it's all about an efficient conversion ↔️of energy from each step to the next, with our muscles and tissues acting as springs. . ❌When we land with an Angled ↙️Tibia, like the left picture, our shin bone and anterior leg muscles have to dissipate up to 3x our body weight. EVERY STEP. . ✅When we land with a more vertical ⬇️Tibia like on the right. We more efficiently convert this energy to our posterior leg muscles, thus propelling us ⚡️forward. . 💡This simple change will likely decrease Shin Splints and anterior compartment syndrome. It also can decrease your run times. Personally I've found this more clinically significant than the age old debate 'heel vs forefoot strike' . To Help Cue this change: 🔻Increase your running cadence 🔻Run like you are 'falling forward' 🔻Don't 'over-stride' each step  ♨️ LOW BACK PAIN BASICS To give you an idea of how to think of low back pain (LBP)..when someone comes into clinic we go through a basic process: 1️⃣Red Flags - is it actually LBP (not kidney stones, etc.) 2️⃣Is it Disc/Nerve related - are there signs of muscle shrink, weakness, tingling 3️⃣What direction of movement are they intolerant? (Flexion, extension, rotation)? . ✅After 5 years of practice I found the EXACT source of pain doesn’t always matter. As long as it’s nothing major like fracture, severe neurological deficit, etc. . ❇️What’s more important is their functional deficit. Ex: they can’t lift (flexion based), it hurts to swing a baseball bat (rotation), it hurts after tying their shoe (extension). . ⏩From here we can now plan our attack of rehab 😏 . 📝If you’ve had low back pain, and we know 90% of you have….what direction sets it off?  🏋SQUATS and DEADLIFT Differences . If you're a workout junkie, can you answer this in 5 seconds? 🕑 To clearly answer is harder than you think 🤔. If you do these exercises all the time, you simply know how to do them. But what's the REAL difference? . Only a few years ago we would say, that's easy: a deadlift is with weight in hand 👋, and squats are with weight on shoulders 👤. But now it's complicated with gyms having equipment like: 🔻Trap Bars 🔻Kettlebells 🔻TRX For example, if you're doing a 'split squat' holding a kettle bell off the ground, isn't that a 'deadlift'?? 😏Tricky I know. . Now in recent times I like to move away from those 2 terms to the following: 🔴KNEE DOMINANT PATTERN (deep movement of knees AND hips) 🔵HIP DOMINANT PATTERN (deep hip movement with minimal ⬇️ knee bend) . ✅So in simple terms: traditionally defined its 'weight off ground vs weight held high'. Newer definition it's 'hip vs knee dominant'. As always it's not about what an exercise is called, but the intent of the individual doing it.  |
Milner Chiropractic and Sports Injury Clinic
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