Скачать или смотреть Exercise of the week 3 High Load vs Low Load

EXERCISE OF THE WEEK
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LOW BACK PAIN: LOAD VS MOTOR CONTROL

👂Have you ever experienced acute or chronic low back pain but don’t know what type of exercises to do in order to help fix it?

⭐ Low load motor control exercises (bird-dog) are specific and precise movements with the goal of improving spinal alignment, posture and strengthening stabiliser muscles. Heavy load exercises are movements that require a lot of muscular power to overcome a heavy force (weight). Today’s video will discuss the importance of including both motor control and heavy load focused exercises in creating a holistic well-rounded program to reduces the symptoms of low back pain.

👉 Bird Dog: Commonly seen in yoga and an excellent exercise to help dissociate your upper/lower limbs from your torso.

👉Kettlebell Deadlift: More forgiving alternative to the barbell deadlift which simulates picking objects off the ground. This movement requires substantial and synergistic force from the whole body

🔑 Exercise selection is important and highly dependent on your goals, however, keep it simple. Being consistent with exercise in general is going to have a far greater benefit than having special exercises and only doing them once a week.

📽️ Michael Freeman & Karin Thompson
🛠️ Tim Dirago

References:
Aasa, B., Berglund, L., Michaelson, P., & Aasa, U. (2015). Individualized low-load motor control exercises and education versus a high-load lifting exercise and education to improve activity, pain intensity, and physical performance in patients with low back pain: a randomized controlled trial. journal of orthopaedic & sports physical therapy, 45(2), 77-85.