Fitness Tip#336 - March 18, 2013
Monday, March 18, 2013
COMMON MUSCULAR WEAKNESSES (1 of 6)
Increased risk of lower back injury can occur during hip flexion, extension, stabilization and back extension activities. Erector Spinae muscles can hyperextend lower back more than usual if abdominal muscles are weak. The abdominal muscles tilt the pelvis forward, improving the mechanical positioning of the Erector Spinae, specifically when the lumbar spine becomes straight. When abdominal strength/endurance is not adequate to counter the pull of the antagonist Erector Spinae under load, these low back muscles are put at a mechanical disadvantage (active insufficiency) further placing additional stresses on these very same lower back muscles. Iliopsoas can pull on the spine during hip flexor activities if the abdominal muscles are weak. Risk is compounded when abdominal weakness is combined with hip flexor inflexibility.
• Examples of affected exercises:
o Military Press (standing)
o Lying Leg Raise (full extension): hands may be placed under lower portion of glutes to decrease tilt of pelvis and subsequent hyperextension of spine.
• Example preventative / corrective exercise: