Over-arching your low back can be just as bad as rounding it when it comes to squatting. Disclaimer: excuse the shirtless cameo. Had to do it for the visual aid ?. But, it had better net me some more likes ?.
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Anyway, often times hypermobile folks (and folks with shitty thoracic mobility) will overarch their low back in an attempt to provide stability to their core and/or keep their chest upright (compensation for crappy mobility elsewhere). No bueno. @perform_better bands are a great tool to use to provide tactile cuing to help improve positioning, and regressing the posturing to quadruped is an added benefit to help the nervous system feel safe and allow those new patterns to stick.
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The goal with this drill is simply to use the band to pull you into more extension, which means you need to use your muscles to correct that and maintain a more neutral position. “Feed the bleed.” That's RNT (reactive neuromuscular training) at its core.
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You'll notice that I've got a bit more thoracic kyphosis than may be desired. Even the Maestro isn't perfect. But you should still be able to get the main idea. You should be able to breathe while doing this. Also, no need to perform the biggest core contraction ever here. We're looking to start off with low-level bracing and then build from there. After all, this is unloaded and in quadruped…not a one rep max.
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In all honesty I wouldn't start a patient here, but rather with breathing drills, mobility work if needed, and then lower level bracing, but I had an inquiry yesterday about this so I figured I'd make a vid for ya. Give it a shot and lemme know how it goes.
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Like it? Repost it. Don't understand it? Hit me up and get #Maestrofied.
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