entire body needs to be properly positioned during resistance training
(bodybuilding), the axial skeleton and its immediate attachments are of
greatest concern and require particular attention. Correctly positioning
and stabilizing the spine, neck and pelvis during resistance-training
exercises are especially important. To better understand how these areas
should be positioned during exercise, you should first be aware of how
they are positioned when held or stabilized at rest. Not everyone has
the same degree of spinal curvature, and some may have spinal
abnormalities .If you or someone you are training has any of these
abnormalities or any type of back problems, be sure a doctor is
consulted before beginning any workout program.
advocate flattening the back during most any exercise in which a bench,
pad, or some sort of outside support is present. The theory behind this
concept is to reduce the stress on the spine, intervertebral disks, and
lower-back area by bracing them against a support. Flattening the back
actually requires most people to tilt the pelvis posteriorly. The spine
is in its strongest position and the disks are under the least amount of
compression when the spine, neck, and pelvis are all in a neutral
position with the normal arches and curvatures intact. With this in
mind, we prefer to do most of the exercise by keeping the lumbar spine
and the cervical spine in a neutral position. The only change is a
slight degree of extension or straightening through the thoracic region.
To do this, we simply pull the shoulder blades together and lift the
chest slightly up and out while maintaining the natural arch in the
lumbar and cervical regions of the spine. An example of this would be
soldiers standing at attention with their shoulders back and their
chests out. This spinal positioning is called a ready position.
the spine in this manner supports weight more efficiently and still
allows for the least amount of intervertebral disk compression in the
cervical and lumbar regions. Instead of bracing the lower back by
flattening it, you should maintain the natural arch in the lumbar spine.
Maintaining this position will require stabilization from the muscles
throughout the back, particularly those of the lower region. this is an
added benefit. These muscles will be working to stabilize what is a
natural and desirable spinal position while the targeted muscles are
working against the resistance. Muscles of the trunk and lower back are
typically weak links in most individuals. Using this positioning will
help to strengthen and stabilize these weak links rather than pacifying
them. Isn't strengthening weak muscles one of the reasons we do
resistance training (bodybuilding) in the first place?
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