Fitness Tip#340 - March 22, 2013
Friday, March 22, 2013
COMMON MUSCULAR WEAKNESSES (5 of 6)
Erector Spinae Weakness
Increased risk of lower back injury during lumbar spine extension or stabilization activities. Back extension exercises involving complete lumbar spine range of motion have demonstrated primarily excellent or good results for those with chronic low back pain. Excellent or good results by diagnosis: 76% Mechanical / Strain, 72% Degenerative, 78% Disc Syndrome, 75% Spondylo. In contrast, McGill condemns the use of isolated lumbar spine exercise apparatuses and argues erector spinae endurance is more important than strength. See Low Back Debate.
• Examples of affected exercises
o Straight Leg Deadlift
• Example preventative / corrective exercises:
o Back Extension (novice)
o Cable Row (with spinal articulation) (novice to intermediate)
o Stiff Leg Deadlift (advanced)
It's time for my 1st 10k race of 2013 tomorrow. I need prayer warriors to come together to help me run at God's Speed!
Have a GREAT & BLESSED weekend ALL!