Can you spot the error in the first video? 😳

Keep reading to avoid lower back pain with bent over rows! 👏🏽 In people 25-55 years old, 95% of disc injuries occur at L4/5 or L5/S1. The lower lumbar vertebrae are clearly susceptible to injury but what can we do to prevent this from happening? 🤔

The answer lies within the context of my entire Instagram channel. There is no straight-forward answer to preventing low back pain; however, educating yourself with the information I’m providing you will help you build a strong and resilient lower back!

In the first video, I have too much posterior pelvic tilt placing my lower lumbar vertebra are in flexion. In other words, my lower back is rounding out. Add a 135 lb load to the equation and I can potentially injure a disc. I put my lower back at risk in the name of education. – This brings up a good point. I felt comfortable temporarily putting this amount of load on my spine and I knew I would be fine. If I used 180 lbs, I would probably would have injured myself- the load matters! ⚠️
In the second video, I am maintaining my normal resting anterior pelvic tilt through the exercise. The lumbar vertebrae are in a position of extension with an anterior pelvic tilt. – This position is safer than rounding out the lower back. ✅

Knowing and doing are two separate things. Practice in a mirror for visual feedback or record yourself on your phone. Try not to use any weight or just use the weight of the bar to start. Then progressively add the weight you would normally lift. 💪🏽
Let me know if you have questions and be safe. 🙏🏽
DM if you need help with back pain. 👨🏻‍⚕️

Jordon, J., Konstantinou, K., & O’Dowd, J. (2009). Herniated lumbar disc. BMJ Clinical Evidence, 2009, 1118.

Using a soft #accumobility ball, place the ball on your shoulder blade (near your infraspinatus and teres muscles). Slowly elevate your arm at a 45 degree angle to shoulder height. Perform 10-12 times as part of your dynamic warmup and movement preparation routine.
Don’t have an accumobility ball? Use a tennis ball! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
What are your favorite places to self mobilize? Take a video, tag us, and we’ll share it with our network!


Have you been in a car accident?

If so, have you heard of WAD?

Whiplash Associated Disorders (WAD) involve a cluster of symptoms that one typically experiences after a car accident or whiplash injury. These symptoms may include neck pain, headaches, shoulder pain, cognitive disturbances, and psychological issues. In addition, one can experience numbness/tingling in the arms and symptoms of a concussion.

Whiplash injuries can lead to pain, disability, missed time from work, financial burden, anxiety, stress, and frustration. It can be overwhelming and confusing to find helpful treatment.  It’s important to take action now because a study showed that up to 55% of people experience residual negative effects 17 years later after their initial whiplash injury.

Another study by Rosenfeld et al. provides guidance to identity what works and what does not work for whiplash injuries. The study shows that an active approach to recovery improves the long-term outcome after whiplash injuries in comparison to the traditional, standard approach.

The traditional, standard approach involved rest, wearing a soft collar, and performing exercises a “few weeks” after the injury. These exercises consisted of general range of motion exercises for the neck and shoulder.

The active approach was initiated early after the injury and involved a detailed assessment using the McKenzie Method to identify specific repeated movements, postures, and activities that would benefit the participant. The active approach included a home exercise program that emphasized self-care strategies and eliminating any fear of movement.

At a three year follow-up visit, the active approach led to greater improvements in pain intensity, neck range of motion, and reduced sick leave at work than the traditional approach.

The results of this randomized-control trial make a strong case that people with whiplash injuries should not be afraid to move their neck. They should also be educated using principles from the McKenzie Method, and focus on a self-care program at home instead of being over-prescribed exercises in the clinic.

Did you receive an active approach?

BONUS Anti-rotation exercise

The Push/Pull is my favorite anti-rotation exercise. 💣💥 It mimics the sprinting 🏃motion so how much more functional can you get?💥
Whether you believe in arm swing contributions to sprinting or not, we can all agree that this exercise is awesome 💣 because it works both the anterior and posterior oblique slings.

-You can go by ⏳time
-You can go by reps
-Use a metronome to have more control with the parameters

Are you doing the 100m or the 800m? Are you going for power 💡 or endurance? What energy system are you targeting? Play around with it and cater to your client/patient’s demands!

Yoga haul🤓 AKA looking crazy in public! Utthita vayu muktasana (or standing fart pose, as I like to call it), parsvottanasana, and utkatasana

Bissous to France for the World Cup win⚽🎖I'm just going to come out and say that I never watch soccer/fútbol unless...it's the World Cup. It was so great to spend a relaxing Sunday with some of my classmates away from campus--that's a big win in my book. Change of scenery is always a big relief these days.

Chelsea in the second photo is the only new face. I met her on her bday celebration, when none of us really knew wach other yet. I knew she was a real one☺ She may be fun-sized, but she's our very own wonder woman. She stunts as an ex-pro cheerleader, loves Starbucks😂, and is always studying hard! Looking forward to teaching an acro yoga sesh with you for our purps💜

This is one of my favorite topics because its relevant to everyone and back pain is so common. .
Here is a great post by a physical therapist and professor @rehabscience.
His write-up is below:
The intervertebral discs of the spine are important structures both anatomically and biomechanically and are often implicated in back pain.
Before jumping into this topic, it is important to know that our discs change with the aging 👶🏼👨🏼👴🏼process and a large percentage of the population have what would be considered a disc 'injury' (i.e. disc herniation) and have no pain.
However, there are some people that appear to experience pain from the disc (called discogenic pain) and may benefit from strategies that reduce stress on the disc and improve nutrient 🍔delivery.
Because our discs do not have a pump that delivers nutrients and must rely on diffusion, various rehab techniques and simple strategies, such as lying down, can help to increase water🚰and nutrient delivery to the disc.
⬇️ Research Below ⬇️
🔬BACKGROUND CONTEXT: The use of physical therapy has been recommended in the treatment of low back pain based on primarily mechanical and neurophysiological effects. Recent studies have measured the physiological effects of physical therapy interventions, including manual therapy and traction, on the intervertebral discs (IVD), and these findings may have implications for the long-term management or even prevention of low back pain.
🔬PURPOSE: The objective of this systematic review is to investigate the literature regarding possible physiological effects of physical therapy interventions on the intervertebral disc (IVD).
🔬CONCLUSION: Physical therapy interventions may have an effect on the physiology of the IVD, primarily through water diffusion and molecular transport, which are important for the health of the IVD.
📚Mitchell UH et al. Physiological effects of physical therapy interventions on lumbar intervertebral discs: A systematic review. Physiother Theory Pract. 2017.

Is it okay to get an adjustment? 🤔
Should I get a massage? .
Passive modalities have a place in rehab but the over reliance on these options can make us feel dependent on them. Read the post below from @strengthcoachtherapy. 📝Everything in this video falls into one category: passive modalities. Massage, electrical stimulation, needles, needles with electricity, high speed spinal manipulation, cupping, hammering, tampering, the list goes on…
🙋🏽‍♂️Many of these specific treatments “work” for people. “If they didn’t, they wouldn’t exist….” or at least that’s the argument sometimes. The other side might say, none of it works: that’s why we’re constantly searching for the next best thing!
✅The important thing to understand is the purpose of passive modalities is to create a stimulus-response effect in the nervous system. It is not to realign, decompress, recompress, stimulate, turn off, turn on, etc. The purpose should be to create a window of opportunity, reduce pain response, and then move to reinforce change.
📚Our current body of research has not shown any passive modalities to have specific enough effects for us to begin to guess the means by which they can create neurophysiological change. For now, they get filed into the same category.
🏋🏽‍♂️The problem arises when passive replaces active. If forced to choose, the choice should be move first, modality second.
#StrengthCoachTherapy #RehabScience

A quick version of sweet and sour chicken. It’s simple and good especially being outdoors. #npte #dptstudent #dptstudents #ptastudent #brainfuel #quickmeals #sweetandsourchicken @aptastudentassembly

Taking a few hours for a mental break. Sun and water always helps me clear my mind. #npte #mentalbreak #sun #water #relaxationtime #summertime #dptstudent #dptstudents #ptastudent @aptastudentassembly

Anti-flexion exercises

These exercises are important in preventing you from “folding in half”. The anti-flexors consist primarily of your lumbar extensors with contributions from your glutes and hamstrings. Very important in rugby 🏉 during the scrum and the ruck, wrestling, and skiing 🏂 just to name a few

1)Superman - you can do alternating arm/leg, lifting for reps, or isometric holds

2)Sidestep with punchout - as the weight extends away from your center of mass, your posterior chain has to work harder to prevent you from bending forward. Add a band around your legs to take it to the next level

3)KB swings (Russian)- a staple in posterior chain workouts. This exercise works your anti-flexors concentrically to generate power then eccentrically to control the downswing

Did you know that our company can provide you full furnished housing while on assignment?? In today's #FAQFriday, we discuss your two housing options and the pros/cons of each one. Follow the link the in the bio. What do you do for housing? #travelpt #travelot #travelslp #travelpta #travelptlife #travelingpt #travelingot #ptlife #dpt #dptstudents #aureusmedical #chooseaureus

Don’t compensate for a lack of shoulder flexion with lumbar extension.
When in an overhead position, squeeze your glutes together as hard as you can.
This will bring your pelvis out of an anterior pelvic tilt, and reduce any excessive lumbar extension.
Excessive lumbar extension compensation for decreased motion at the shoulder, combined with high volume or heavy overhead weight can be a recipe for disaster in regards to the low back.
Scroll back through out posts for ways to assess available shoulder flexion to avoid compensation from anywhere else, up or down the chain.
🏋️‍♂️ Know an athlete struggling with shoulder pain? Tag a friend below and share!
Have a question/comment? Comment below!

As a follow-up to my post on scoliosis, I want to discuss a common surgery used to correct scoliosis. 🔩

First off, I am not a surgeon nor an expert of surgical procedures. I focus on non-surgical education, exercises, and stretches to increase pain-free movement in the spine. 🙌🏽 Proper education can empower you to overcome limitations, improve mobility, get stronger, reduce pain and live a better life! 💯

With that being said, sometimes people need surgery. It’s best to avoid it, but sometimes it’s necessary to consult with a surgeon especially if there is compromise of the lungs and heart. ❤️
The image above shows rods used to fuse the vertebrae (bones in back). Metal rods are placed alongside the spine with screws attaching the rods to the vertebrae. The vertebrae with the metal rods are unable to move after the surgery. 🛠
Technology keeps advancing (Thank God) and newer, less invasive surgeries are being developed that allow the spine to correct more naturally. ⚙️
Most surgeons will try to find the least invasive surgery to help you if you absolutely need to have surgery.
I have seen a few clients with metal rods who were able to compensate for lack of spine mobility by increasing their hip mobility. I was amazed how well they were able to move even though a large portion of their spine was completely immobilized with rods!
The body finds a way to move! ✅
I also want to highlight the importance of scientifically-guided exercise programs.  A randomized controlled trial found IMPROVED long-term outcomes in adolescents who completed pre-operative physical rehabilitation prior to surgery for idiopathic (unknown cause) scoliosis. 👨🏻‍💻
This study shows that pre-operative rehab or “prehab” can help improve your health and fitness. We are only scratching the surface of what is possible when we empower the mind and body!
Do you know someone who had surgery for scoliosis?
Any questions? Send me a DM. See Reference in comments.

Anti-sidebend exercises

Underrated and important in unilateral overhead athletes such as shotputters, javelin throwers, 🏐 players, ⚾ pitchers, 🏊 polo players just to name a few

1)Side plank - add a leg lift for one of the most challenging exercises for the glut med muscle

2)Pallof anti-sidebend - same principles as the anti-rotation sister exercise

3)OH unilateral farmer’s carry - add a lunge to challenge the whole kinetic chain


Scoliosis is defined as having a lateral curvature of the spine greater than 10 degrees.  The degrees of curvature is measured by an x-ray using the Cobb angle. Swipe left to see how the Cobb angle is determined. Thank God for x-ray technicians to interpret those angles! 🌽

Scoliosis is shown to progress in a high percentages of cases therefore it is important to recognize the signs early and start an exercise intervention. 🙌🏽 In the clinic, I have seen several clients with structural scoliosis.  Structural scoliosis does not usually change.  The spine has a relatively fixed lateral curvature as shown on x-ray and there is minimal research to suggest that exercise and stretches can significantly change structural scoliosis. 😐

Does that mean you just give up and neglect your posture? 🤷🏻‍♂️ Absolutely not! Although the causes of scoliosis are poorly known by research, we know that posture and muscle balance influences our musculoskeletal system. We may not be able to significantly change the curvature, but we can improve function and quality of life! 💪🏽 Also, it is my belief that no matter what the research says, you can always defy the odds and live a better life! 🕺🏼 On a case-by-case basis, people have improved structural scoliosis. So, it is possible! For example, a study showed that a 15 year old male reduced his structural scoliosis from 37 to 29 degrees after 8 weeks of scoliosis specific exercises and the correction of breathing patterns! 👌🏽 Perhaps, the current studies show exercise and stretches to be “ineffective” because the wrong exercises and stretches were performed in the past. Just food for thought. 🤔

There is another type of scoliosis known as functional scoliosis. Functional scoliosis CAN change. It is usually the result of a temporary shift in the position of the spine. I have seen a few clients with functional scoliosis and we are able to “straighten them up” with exercises, stretches, and retraining their neuromuscular system. 💯

Cont. reading in comments.... Questions? Send me a DM .
Comment below to share your experience.

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