Dynamic Flexibility Activities As A Warm Up

Dynamic Flexibility Activities As A Warm Up

 

 

Viscosity is a property of biological tissues, in this case the spine and torso muscles, and it is defined as a resistance to motion.  Viscosisty of these tissues can be reduced to allow subsequent motion of the spine and torso with less stress on the tissues.  To do this, incorporate gentle motion activities (not static stretches) as part of your warm up.  It is suggested that this warm up include spinal stabilization exercises using functional movement patterns, such as diagonal chops and lifts. 

You will also want to keep in mind that the spine does have a "memory."  A prior activity can effect the spine's biomechanics during the next activity.  For example, if you are in the seated posture for a period of time, the spinal ligaments become lax and posterior disc creep may result.  This may lead to injuries such as bulging disc. 

Notice the flexion in the lower back

 Upon positional change, the nucleus of the spinal disc redistributes (no longer creeps).  Therefore, it is a good habit to alter your positions from one exercise to the next.  Follow an exercise that consists of spinal flexion with an exercise where the spine is either in neutral or extended.  This will minimize the chances of disc creep, bulging discs or even herniated discs.     

Follow the seated row exercise above with the plank hip extension exercise, moving from a flexed posture exercise to an neutral/extension exercise

Resting Between Sets

Resting Between Sets

 

If you have read the previous posts, you have noticed that I tend to avoid or at least minimize flexion of the trunk (particularly if you are not performing the hip hinge technique).  I advise this especially upon any type of resistance training.  In the gym, I notice many members training with proper form.  However, upon completion of a tough set, I see them in a seated slumped posture.

 

With the tissues and ligaments "warmed up," this type of flexion between sets may lead to further spine injury due to 'disc creep' and decreased vertebral shear control by the now 'silent' lumbar extensor muscles.  Don't bother working so hard during your set, if you are going to place yourself at further risk of injury during your rest.  Instead, take a walk to the water fountain, perform pull-up bar body decompression hangs, or lie on your stomach and prop up into a cobra stretch.  Perform extension, not flexion.