Your resting position can be affecting your pain!

The topic of sitting being the new smoking is getting notice all over.  Desk workers are asking for stand up desks to decrease back injuries.  It is true that sitting in a chair brought on a new level injuries.  Sitting in a chair is very unnatural for humans.  Our bodies are built for movement and function, not sitting for 3 to 6 hours in a chair.  When those movements and functions are not performed, our bodies will erase the muscular knowledge of being able to perform movement or posture.  In other works our bodies become stiff and tight. Most people just contribute the inability to age.  Well its not age,  it's that we don't get into those postures any longer (there are cultures who still perform these)

Take note to any difference in tightness from left to right.   This should be a comfortable position to sit in. (some may have knee pain with this position, if so modify the position to accommodate the knees)

Take note to any difference in tightness from left to right.   This should be a comfortable position to sit in. (some may have knee pain with this position, if so modify the position to accommodate the knees)

This position is known as a toe sit.  Dr. Craig Liebenson, and Anna Hartmans article Rest, Resilience, and Retuning the Body, describes 4 postures that humans did for millions of years as a resting position.  

Decreased big toe mobility will affect hip, sacroiliac joints and low backs.  The following is a chain reaction to decreased toe mobility,  The arch of the foot can not be fully loaded (less support and power), the ankle will decrease its range of motion, the hip can not fully extend, decreasing glute activation and hip mobility, lack of hip mobility increases stress on the low back.  The chain can continue all the way up, or pass over to the other side of the body.  Practice these rest positions in short periods often, and you will notice increased mobility during activity, less pain, stiffness and tightness, and increased resilience.  

Avoid Open Scissor Position

I want to lift like a competitive power lifter, and body build, and run marathons, and...

My people lift with a specific style because they see someone else doing it, or want to pretend to be a power lifter, or a crossfitter, or a weightlifter.  Theres two categories of people those looking to improve their health, their aches and pain. Then there are those who actually compete in weightlifting, power lifting, crossfit, bodybuilding, strongman, and endurance athletes.  Your workout should reflect your sport, or your goals.  Don't try to be good at everything, stick to what YOUR body needs.  

First I want to go over the open scissor position.  Go into any gym and you will see this posture in every lift.  The position refers to the positioning of the diaphragm and the pelvic floor.  Think of these two structures as the blades of the scissors.  open scissor position is when both structures are angled upward, like a pair of open scissors.  The spine is the point of access for these scissors.  This position creates a weak connection.  The core becomes unstable and decreases overall performance and strength.  

Your gonna say, then why is it that I am stronger when I do that.  Well you've done it for how long now, and your body is compensating for this lack of stability with other muscles.  Its only a matter of time that you injure your self, or have re-injure something.  

In order for the core to properly function, the diaphragm and the pelvic floor needs to be parallel.  This is the most stable position for your core, and low back.  The ribs should be set through out the entire movement.  At first your strength will be decreased, but once you strengthen your core, your PR (personal record) will continue to be broken.  Not to mention you will have less injuries along the way.  I have seen this position many different lifts, the most common is the squat, bench or chest press, deadlifts, and any over head lift.  

Power lifter do this in their bench press because it gives them a mechanical advantage to lift heavy weights. The moment arm is decreased, this allows them to bench press much more weight than the average person.  Don't forget that these are trained athletes, they have been working on strength and technique for years.  So don't confuse this with proper lifting for the average person.  

For the average joe who does not compete be smart about lifting, work on your weaknesses to improve overall health and durability.  If you see a new lift, or want to learn a specific style, seek out a professional (a true professional, not just some fitness person on instagram claiming to be a professional).  Find someone who has been certified in the specific style, or find a reputable strength coach.    

Here are is a small list of groups who teach proper lifting technique:

Kettlebells: Strong First, RKC

Barbell lifts: Certified strength and conditioning coaches, at least a level 2 crossfit coach, Strong first barbell cert.

Weightlifting: USA weightlifting coach

Core stability: DNS practitioners, followers of Stuart McGill and Craig Liebenson, some pilates and yoga teachers who DO NOT teach to suck the belly button toward the spine. 

Powerlifting and strong man: Actual competitive power lifting and strong man coach

What will this blog contain?

This blog will inform readers about, correct movement, pain, fitness, exercises, and general wellness information.  

I was a former strength coach, and a personal trainer, I was certified by USA Weightlifting, RKC kettlebell instructor, NSCA Certified personal trainer, and NSCA Certified Strength and Conditioning specialist.  I use my knowledge and experience in the strength and fitness background into my current chiropractic practice.  I do not treat like the majority of chiropractors, I would consider my treatment to be more like a physical therapist, rehab specialist.  I am not a physical therapist, so I can not call my treatment physical therapy.  Since I am a chiropractor with out a physical therapy degree I must be called physiotherapy or rehabilitation.  

If you become a patient of mine you will see the difference in my treatment compared to most chiropractors and physical therapist.  If you are looking to decrease injury, reduce pain, strengthen your weak links, come make an appointment.  You will be surprised how proper movement can solve most of your aches and pains.