3 advanced Saggital Lumbo-pelvic control exercises

Since my last few tweets and blog posts on ‘re-inventing’ the concept of ‘stability’, I have had several requests for some of the more advanced lumbar spine control exercises that I progress my clients and patients to.  For those of you who missed them, here is the link to the blog post entitled “Stability…a misunderstood concept . Why stability does not mean rigidity.” Where I challenged the commonly held idea that all training and rehabilitation should be done only in neutral spine.  Following this I tweeted that “Most core stability programs only create core strength in the one position that we need it the least…neutral spine” @DrAndreoSpina.

Soooooo…..here are three exercises that are intended (among other things) to train sagittal control of the lumbo-pelvic junction.  You will notice that in order to accomplish these exercises that neutral spine maintenance would be impossible…which is the point.  We need to start ‘injury proofing‘ our clients/patients/athletes so that their bodies/tissues can deal with real life situations that frequently occur — in the case, teaching spinal control/stability during flexion/extension moments at the lumbosacral junction.

Before people shoot out comments that none of their patients/clients can do these exercises….I draw your attention to the word “ADVANCED“ in the title of the blog.  These exercises are obviously NOT the next step after ‘bird-dogs.’  However I will tell you that many of my clients and patients (of various ages – one who is currently 57 years of age) who would have thought them impossible were able to progress their way to them.  Isn’t this the point training?  To better peoples ability?  To have them move more efficiently?  To IMPROVE?  Also note that I NEVER refer to these exercises as ‘Rehab’ exercises…..Rehab DOES NOT EQUAL TRAINING and TRAINING DOES NOT EQUAL REHAB.  Rehab returns people to a previous state of ability….training advances them to a NEW state of ability (or at least it should IMO).  I believe that far too often manual therapists and trainers forget this point and are content to wait for injuries to occur in people…then proceed to get them back to where they were.  Once their, they only maintain there current status by never really stressing their systems in order to bring about progressive adaptations that will bring their clients/patients to the next level…but enough of my rant…. 🙂

Exercise One:  

Pre-requisites:  1.  One minute supported handstand hold – 2.  Moderate core strength & coordination – 3.  Moderate balance levels – 4.  10 Handstand Push-ups

–  The key to this exercise is teaching the person to control the moment where gravity will force the lumbosacral junction into flexion

Exercise Two:

Pre-requisites:  1.  Approximately 15-20 supine ‘jack-knifes’ – 2.  5 hanging toes-2-bar – 3.  Moderate core strength & coordination

–  The legs must remain straight.  The body folds only at the L/S junction.

Exercise Three: Special thanks to my friend & colleague Mr. Ido Portal for introducing me to this exercise through his amazing youtube channel

Pre-requisites:  1.  Controlled Headstand – 2.  Moderate to Advanced core strength & coordination

–  The key to this exercise is teaching the person to control the moment where gravity will force the lumbosacral junction into flexion

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