Handbook for a true woman. Secrets of natural rejuvenation and cleansing of the body. Exercise for the development of the pc muscle Training the pc muscle in men

Practical application of scientific knowledge to achieve high functionality and prevent damage

* In Russian, the name “muscles of the muscular corset of the spine” is often used

Good training of the axial structures of the trunk (the English term "core training" reflects this concept) is extremely important for optimal performance and prevention of damage to our body. The discussion in this article focuses on several elements related to the axial structures of the body ("core"), which are designed to help a personal trainer develop the most appropriate training program for their clients. The axial structures include the lumbar spine, the abdominal wall muscles, the extensors of the back, and the quadratus lumborum muscles. This also includes multi-joint muscles, namely: the latissimus dorsi muscle (m. latissimus dorsi), psoas muscle (m. psoas), which, starting on the axial structures of the body, connect them with the pelvis, shoulder girdle, upper and lower limbs. Taking into account the anatomical and biomechanical synergy with the pelvis, the gluteal muscles can also be considered an important component - the power generator of the body (the synergy of these components has been studied in detail (36)).

Updated on 08.07.2019 10:07

The functioning of the axial muscles differs from the work of the muscles of the limbs in that the axial elements often contract together with each other, giving rigidity to the body, i.e. synergy is noted in their work, and a large number of training programs, including strength programs, have been developed on this fact. (2,3,5,13,14,15,19,20,53,55 ) . Thus, effective training of axial structures differs from the technique of working with the muscles of the limbs.

Scientific evidence and accepted practice do not always fit together in the environment of coaches and trainees. For example, some believe that repeated inflectional, i.e. flexion movements in the spine are a good method of training flexors (rectus abdominis m. rectus abdominis and abdominal wall muscles). An interesting fact is that these muscles are rarely used specifically for flexion movements, but more often they play the role of stabilizers when the movement stops. Thus, they are more precisely stabilizers than flexors. In addition, repeated forward bending of the torso causes deformation of the intervertebral discs, which is a potential mechanism for their injury ( 10,61 ) . Another common example of misguided tactics is when trainers force their clients to pull in their bellies to "activate the transverse abdominis" to increase stability. Firstly, this action does not achieve the activation of the main stabilizers, since, as studies have shown, different muscles can act as the main stabilizers, which depends on the specific situation.

For example, in a number of situations, the square muscle of the lower back (m. quadratus lumborum) is most important, although many trainers neglect its value ( 19 ) . Secondly, pulling in the abdominal muscles actually reduces stability ( 57 ) . Thirdly, what is known about the transverse abdominis muscles suggests that their activation may be impaired in some people with specific back problems. But these disorders themselves are not specific to the transverse muscles, and can be observed in many other muscles ( 11,59 ) . A person is not able to activate these muscles in isolation (we do not take into account a low level of contraction) due to their low contractile ability, and their contraction occurs in conjunction with the internal oblique muscle of the abdomen when performing a number of athletic tasks ( 18 ) . Thus, trainers who focus on this muscle are on the wrong track.

Other facts indicate that axial structures reinforce the rest of the body. For example, in our task quantification work, we were able to confirm that reinforcement of axial structures improved hip function, allowing previously failed tasks to be performed ( 53 ) . In particular, m. quadratus lumborum helps in raising the pelvis when moving the leg and taking a step forward. This was the first fact confirming that with strong axial structures, the force is redistributed to the periphery, to more remote areas of the musculoskeletal system. Similarly, in the last work ( 58 ) it has been shown that a trainee who could do bench presses with only half his body weight could lift more than his own weight while standing. The bench press in the prone position is performed mainly due to the muscles of the chest and shoulder girdle, while in the standing position the main work falls on the axial muscles, and this is especially pronounced when pressing (lifting the kettlebell up) with one hand. Thus, the limiting factor in the bench press in a standing position is the strength of the muscles of the axial muscles.

In most cases, the axial musculature functions as a limiter of free movement and less often as its initiator, which is contrary to the approaches practiced by many coaches when developing exercises for their clients. The correct technique for performing the movement, regardless of the sport or if it concerns everyday life, is based on the beginning of the movement coming from the hips and then transferred to the rigid axial muscles ( 37 ) . With the use of this basic technique of generating force from the hips, it is possible to increase the strength of actions such as pushing, pulling, lifting, carrying loads, torsional (twisting) efforts - with respect to these, great success can be achieved, however the situation changes with flexion of the spine, and this condition is called "energy drain". Such a classification of tasks significantly helps in building a training program (exercises for pushing, pulling, lifting up, transferring and torsion support are more effective than specific isolated exercises for the abdominals, back extensors, latissimus dorsi, etc.).

In trying to contribute to this particular issue, I have been thinking for a long time about how to improve the competence of trainers. But after writing two tutorials ( 25,35 ) , based on the materials of hundreds of our scientific publications, the thought does not leave me that everything important and necessary has already been said by me. The ideas presented here are aimed at professionals involved in the evaluation and design of therapeutic exercises for the axial structures of the musculoskeletal system. Axial muscle training is of particular importance in light of the high prevalence of back pain among clients. In this case, this training is aimed at improving the stability of the spine, which is often the cause of back problems. Data from the literature show that a poor pattern (model) of movements can lead to pathological phenomena in the spine. In this perspective, trainers should pay attention to the correct movement pattern in all clients, and always begin any training program with corrective (corrective) exercises.

Many trainers begin with a client by evaluating corrective exercises and performance training. Using this general approach guarantees a kind of "average" result - some clients improve, but many do not achieve positive changes due to the fact that such an approach falls below or above the optimal level needed to correct the existing deficit. The program and principles of building approaches proposed here are based on principles aimed at assisting in the development of individualized corrective exercises and training of specialists.

CAUSES OF PATHOLOGY IN THE BACK

An interesting fact: many patients with back pain train according to an ineffective program in which a damaging factor is unconsciously introduced. The first step in the progression (change over time) of any exercise is to eliminate the cause of the pain or potential pain that may be causing the movement or movement pattern to be disturbed. For example, intolerance to spinal flexion is very common in today's society (i.e., pain occurs after repeated flexion of the back or prolonged stay of the trunk in a forward lean position). For this type of client, pulling the knees to the chest exercise may experience a feeling of relief (due to stimulation of the stretch receptors in the muscle that extends the spine - m. erector spinae). But this approach only guarantees even more pain and stiffness the next day, since the deeper structures are characterized by significant cumulative (accumulated over time) damage.

The elimination of spinal flexion, especially in the morning when the discs are filled with water due to osmotic overhydration (water overflow) during rest in the supine position, is very effective in such clients ( 60 ) . In addition, when such a client bends forward to pick up a heavy object from the floor, he only exacerbates the accumulated trauma. And this phenomenon often continues without an attempt on the part of the coach to intervene and make a correction. In fact, this is a missed opportunity to effectively work with the client. Just imagine how many times the discs have flexed before the actual injury ( 10 ) . Leave the client to flex their torso for more pressing tasks, such as tying shoelaces, and don't force them to do exercises with a forward torso that leads to spinal flexion. Many lifestyle models and professional requirements ( 28 ) aimed at eliminating the cause of back problems; The observant coach will note that half the time, the initial effectiveness for back pain will be due to the elimination of the traumatic/injurious factor (i.e., the defective movement pattern). And these measures do not have to be complicated. Look at the client who is hunched over because the muscles are in a state of chronic spasm at the site of the pain. The family doctor in this case, as usual, will prescribe muscle relaxants, the intake of which will not give relief, since muscle spasm will remain. The task of the trainer is to eliminate the postural (associated with a certain posture or arising in a certain posture) cause, correct the standing position, bringing the muscles into effective work and eliminate the load / loads that lead to spinal injury (Figure 1) ( 32 ) .

Picture 1

SCIENTIFIC APPROACH

Myths and controversies regarding spinal function and mechanisms of injury are widespread. Let's take a look at the "cause" of back problems, in particular the general impression of injury mechanisms in which the back injury is the result of one "phenomenon" or another. In general, statistics are obtained through epidemiological approaches that ignore the role of cumulative injury. The compensation database is most commonly used as a source of information, but these workers make inquiries to clinicians to provide the patient's name and the "phenomenon" that caused the "injury". For example, "at the moment of injury, patient X lifted the object, which was accompanied by a rotational movement of the torso." Kinesiologists and trainers know that there is just a rotational movement, and there is an active rotational movement, twisting, but as a rule, clarifications on this issue are given in reports very rarely. So was active twisting the cause of the injury? Or was the torso rotated by an outside force that caused the injury? Also, while the injury/accident reporting system tends to generate reports of "injury-related" events, there are actually quite a few cases of back injuries that occur in this way.

The proof of this is the knowledge of the process of formation of a herniated disc. For example, the damaging mechanism leading to the formation of a hernia, or disc prolapse, as it is also called, is repeated repeated flexion in the lumbar spine, while the contribution of compression loads is very small ( 10 ) . Such trauma slowly but surely accumulates, and its manifestations are minimal. With repetitions of flexion cycles, the fibrous ring of the disc ruptures layer by layer, which is accompanied by its defibration ( 61 ) . This leads to a gradual accumulation of disc matter between the stratified areas of the annulus fibrosus. The location of disc annulus ruptures can be conditionally assumed in the direction of flexion of the spine. In particular, a left-sided posterolateral disc protrusion is most likely the result of spinal flexion with some additional right-sided torso lateral tilt ( 1 ) . Subsequent twisting leads to the appearance of cracks around the circumference of the annulus, which makes McKenzie extension sets for such clients useless or even aggravating ( 23 ) . This is critical information for the coach, both in terms of prevention and treatment. Prevention of a specific directional cause will allow optimization of the design of therapeutic exercises along with the elimination of actions or movements in the patient's daily activities that have been identified as a traumatic factor.

Many training programs have the goal of building muscle strength and increasing range of motion in the spine. And this approach is problematic for a number of clients, as a large amount of movement increases the risk of back problems in the future ( 56 ) . An uncontrolled increase in muscle strength and endurance does not always have a positive effect, and in some cases increases the risk of injury. An interesting fact is that there are differences between many individuals with "problem backs" (chronic recurrent pain) and a comparable group of asymptomatic clients performing the same activities that are not determined by variables such as back muscle strength and spinal mobility. . Variables such as movement deficits and certain movement patterns are more critical and should be the focus of the trainer's attention when selecting therapeutic exercises.

For example, people with a back problem often use it in a motor stereotype. So, they walk, sit, stand and lift objects using mechanics that increase the load on the spine. As a rule, such individuals have a stronger back, but, unlike a comparable control group, endurance, i.e. ability to carry loads, they have reduced ( 47 ) . Most of the range of motion they have on the spine, a smaller part of the range of motion and the load is distributed on the hips. A common aberrant movement pattern is the so-called "gluteal amnesia" ( 27 ) , which can be a typical consequence of back problems and at the same time a possible cause. The well-known fact that joint pain causes extensor inhibition and chronic dependent activation (fascilation) of flexors up to the formation of a state of their "stiffness" is valid in relation to the hip joint and spine. Obviously, for this category of clients, exercises aimed at integrating the gluteal muscles into the motor stereotype will improve the functional state of the spine and eliminate the need to "spare the knees." The mobility of the hip flexors is also important (but a special separate technique for training the lumbar m. psoas and iliac m. iliacus muscles is required) (Figure 2) ( 38 ) . The optimal therapeutic approach involves identifying such clients with disturbed movement patterns, conducting corrective exercises with them, and only then - a gradual transition to any other exercises.

Figure 2

SCIENTIFIC INFORMATION ON THE STABILITY OF AXIAL STRUCTURES

Approaches with effective axial/spine stabilization must begin with a firm understanding of what stability is. As for the spine itself, its contribution to maintaining the balance of the body on the gymnastic ball is minimal. It is simply the ability to maintain balance in the body, which is important in principle, but has nothing to do with spinal instability. In fact, in many cases spinal instability is also flexion intolerance and the resulting compression intolerance. When performing exercises while sitting on a gymnastic ball, the compression loads on the spine increase, which is in the flexion position ( 52 ) . This holds back positive momentum and is generally a poor choice in terms of back exercises. True spinal stability is achieved by "balanced" rigidity of all musculature, including m. rectus abdominis and muscles of the abdominal wall; m. quadratus lumborum; m. latissimus dorsi and extensors of the back, including the longest back muscle m. longissimus, iliocostal muscle m. iliocostalis and multifid muscles mm. multifidus. Focusing on a single muscle does not usually lead to improved stability, but promotes the formation of patterns that quantitatively lead to even a decrease in stability ( 20 ) . It is practically impossible to train such muscles as transverse and multifiddle in isolation: their conscious selective activation is impossible. Abdominal pulling exercises should not be performed, as this reduces the potential energy of the spinal column, reducing its resistance to even less pronounced loads ( 39 ) . Of interest is a recent clinical study ( 22 ) , published in the journal Physical Therapy ( 24 ) , in which the effectiveness of a large number of exercises with their quantitative characteristics was compared with the same exercises in combination with targeted activation of the transverse abdominal muscles (abdominal retraction and similar actions). The addition of specific training of the transverse abdominal muscles reduced the effectiveness of the exercises ( 38 ) . Conversely, contraction of all abdominal muscles (abdominals) increases stability. The target levels of contraction for the press and training methods are described. Finally, a range of provocative tests, such as the shear test, can help guide the selection of an appropriate approach for spinal stabilization ( 17 ) .

Also of interest are simulators that allow you to dose the load in a quantitative sense, which makes it possible, according to the manufacturers, to achieve an increase in the stability of the spine / axial structures. For example, Moreside et al. ( 54 ) conducted a quantitative stability analysis using the "Bodyblade" device (Mad Dogg Athletics, Venice, CA, USA), which is a flexible bar that vibrates when it reaches a resonant frequency. Along with all other tools, this technique allows you to actually determine the stability achieved. Poorly designed "body blade" techniques can actually lead to reduced stability, while good techniques, where the axial structures are in a state of isometric contraction controlling movement, increase stability. The role of the trainer here is to pay attention to the correct execution of the exercises by the clients.

TOLERABILITY AND POSSIBILITY IN EXERCISING

Suppose a trainer wanted to include a movement pattern with weight lifting to train the posterior axial structures. And he will be surprised when the client performs exercises with a squat as a counterweight better than an exercise like " birddog". The choice should be determined by exercise tolerance and the ability of the client, on the basis of which the "dose" of physical activity should be selected. Each client has his own threshold for exercise tolerance, and if this threshold is exceeded, this will cause pain and, ultimately, tissue damage. For example , the client may tolerate the birddog extension pose well, but not the extension pose well" superman" on a gymnastic ball, in which compression loads on the lumbar spine are doubled. Conversely, for people with a higher tolerance, the "superman" position may be quite suitable. Patient capabilities can be thought of as the cumulative work that the client is able to perform before pain or other disorders in the body.

For example, if a person can only walk 20 m, and he develops pain, this indicates a very low ability of the body. For such a category of clients, it makes no sense to expect benefits from doing exercises 3 times a week; but with short sessions of exercise 3 times a day, the chances of improvement increase. Correction of walking for 3 short sessions per day, when exercise does not exceed tolerance and does not overstep the limit of human capabilities, is an alternative approach to improving the body's capabilities. Usually, the exercise regimen for such clients is gradually reduced to 1 session per day due to the improvement in the body's ability to endure stress painlessly; that is why in one session it is possible to complete a larger volume of tasks.

INTERPRETATION OF THE CLIENT BY APPEARANCE

Our approach to client assessment is based on biomechanical principles, which are a combination of knowledge from various disciplines. Firstly, the impression is formed at the first meeting with the client and is based on his posture in the sitting position, how he gets up from the chair, the initial pattern of gait, etc. Then we find out some circumstances that allow us to uncover possible damaging mechanisms and pain sensations, factors that alleviate and exacerbate them. Observation allows you to identify some basic movement patterns, evaluate the mechanics and nature of the client's symptoms. Further, to determine the tolerance of motor patterns and individual movements, we conduct provocative tests. In particular, we determine the range of motion, postures accepted by the client and allowable loads. All this information is used to develop an exercise plan, starting with a corrective course and a specific dose of therapeutic exercise that does not exceed the body's exercise tolerance. This process ends with a functional screening and tests selected based on the information obtained from the initial examination; All information is properly documented 29 ) . These results are used to make decisions regarding the presence of movements and movement patterns that cause impairment/injury, as well as to select exercises and levels of subsequent development of the exercise program.

Interpretation of the client by appearance

Specific exercise programs for a client with back pain are based on the following process (provided appropriate medical screening is done):

1. Watch the client carefully and in everything, starting with how he rises from his chair.
2. History: Look for relationships between mechanisms of injury, pain, and individual movements or activities, as well as previous training regimens. If you find "red flags", refer for a consultation with a specialist doctor.
3. Conduct provocative tests: which loads, body positions, movements worsen the condition, and which ones improve?
4. Perform screening movement assessment and testing: are exacerbating postural movements, movement patterns detected? How well does the client perform mundane activities such as getting up from a chair or floor? If this is a problem, the trainer will need to figure out what corrective position or maneuver the client needs and begin corrective training before gradually building up resistance exercises.
5. If the clinical picture is complex and beyond your understanding of the situation, consult a corrective gymnastics specialist. Such communication with specialists should be mutual, and increasing the amount of knowledge is guaranteed to increase the flow of customers to you.

EXAMPLE OF A USEFUL PROVOCATIVE TEST

Provocative testing is a powerful tool in assessing back problems and is easy to do. A wide range of provocative tests along with some corrective techniques are presented on DVD. (see link (34)), since the necessary information can only be obtained by watching video images and cannot be transmitted in text form. Figure 3 illustrates an example of a provocative compression test. The Postural Exercise Tolerance Test provides valuable information on avoiding traumatic/symptom aggravating activities and helping to design an appropriate treatment program.

Figure 3

More practical information can be obtained simply by asking the client if there were days of relief or worsening of the pain. Although this is a straightforward question, this will not be stressful for the client, as he may actually have days of improvement and days of deterioration. This will show that there are activities that help and there are activities or actions that cause harm. Try to identify negative factors and try to eliminate them. For example, if a client does not tolerate prolonged sitting, reducing flexion with lumbar support, along with organizing activities to avoid prolonged sitting, will be of some benefit. This is known as "spinal hygiene" and following it with your participation will increase the client's reserve capacity. Further, exercises are required that are selected to combat the cumulative stress associated with a sitting position.

MINIMIZING THE RISK OF DAMAGE

No professional exercise can be completely successful without eliminating the movements that cause back problems to the client throughout the day. Despite their popularity, recommendations such as “keep your knees bent and your back straight when lifting weights” rarely have their practical application. Only a small number of patients are able to use this strategy in the performance of their professional activities; besides, this strategy is far from the best one. For example, " golf lift"It protects the joints much better when repeatedly lifting light objects from the floor level. In this case, one leg is in a raised state behind the other, the supporting one, the torso is tilted forward over the bent hip of the supporting leg, thus creating a lever of rotation. Flexion of the spine and knee joints does not occur.Another example demonstrates poor choice of movement strategy for a specific task.Note clients who transition from upright to prone by deep squatting, which causes spinal overload.Squatting may be appropriate when getting up from the toilet or from chair, but not necessarily to lie on the floor.Instead, you can use a lunge forward, and this will not be accompanied by flexion of the intervertebral discs, so this strategy is more optimal.Thus, we recall once again that a well-designed strategy for working with a client allows you to achieve great success during training rovok ( 30 ) , aided by an adequate explanation of the tasks and useful recommendations. Despite the fact that the author does not consider himself an expert in this matter, nevertheless, "the stability of the axial structures", as practice has shown, is the key to successful prevention of shoulder problems ( 21 ) and knee ( 16, 55 ) joints, as well as rehabilitation for already developed pathology.

RELATIONSHIP OF ANATOMY AND FUNCTION

Compare the common and popular approach to abdominal wall training by doing sitting from a supine position or twisting on a fitball. But let's look at m. rectus abdominis, in which the contractile components of the muscle are interrupted by the transverse tendons, dividing the body of the muscle into "6 squares". We need muscles not so much to change the position or length of a certain segment of the body: rather, their function can be described as a spring. Why are there transverse tendon elements in the rectus abdominis? When the abdominal muscles contract due to the tension of the oblique muscles, the so-called "circumferential tension" is formed, which tries to "split" the rectus abdominis muscle ( 26 ). In addition to the springy architecture of a muscle, let's look at how it functions. When playing sports and in everyday life, people rarely bend the trunk, bringing the chest closer to the pelvis, which could characterize the direct work of the rectus abdominis muscles, accompanied by their shortening. More often there is tension in the muscles of the abdominal wall and the load is formed in the hips or shoulder girdle; if there is a rapid movement, such as a throw or sudden change in direction, m. rectus abominis functions as an elastic-elastic element that maintains balance and stability. When lifting weights, the stiffness of these muscles effectively transfers the energy generated in the thighs to the trunk. Those people who have to actively and abruptly perform flexion movements of the trunk (for example, cricketers, gymnasts) have a high incidence of spinal joint injuries and often experience pain. Now let's look at a common training approach where the client performs crunches on the ball: this movement reproduces the damaging mechanism without achieving the desired athletic level or improving exercise performance. For most situations, this is an example of poor exercise selection. Until now, most of the customers are waiting for the exercises with the gymnastic ball. Change your intentions towards your clients, but do not put the gymnastic ball aside, but modify the method of performing the exercise, eliminating the flexion that compromises the spine when lifting the legs up, replacing it with a rail on which the elbows are placed on the ball. Now rotate your torso to improve the spring mechanism of the torso/abdominal wall and relax the spine: for most people, this is an excellent exercise in its effect (see Figure 4) ( 41 ).

Figure 4

DEVELOPMENT OF A STAGE PROCESS OF AXIAL MUSCLE TRAINING: BIOMECHANICS AND CLINICAL PRACTICE

Changing the exercise program is a sequential stepwise process. Several sources can be suggested 30,40 ), which provide considerations of this aspect and methods for honing clinical skills at each stage, a number of which are presented below:

Stages of Progressive Exercise Design:

1. Corrective and therapeutic exercises.
2. Concentration of efforts on working out the necessary and perfect movements and motor patterns.
3. Formation of stability of the whole body and joints (mobility in a number of joints, such as the hips, and the stability of the lumbar / axial regions).
4. Increased endurance.

For professional clients/athletes:

5. Strength development.
6. Development of speed, power and mobility.

The first stage of developing an appropriate amount of corrective exercise begins with the identification of impaired movements and movement patterns. Each exercise is considered within the framework of a working diagnostic hypothesis. Since the exercise is performed for the first time, the result of its implementation can be interpreted as a provocative test. If the client satisfactorily tolerates it, the training program can be gradually developed further. If the exercise is poorly tolerated by the client, this technique should be re-evaluated and refined and / or changed to a more acceptable (tolerable) level - see link ( 51 ) to some examples in which refinement techniques with stabilizing exercises allow you to endure more pronounced provocative loads, but without pain. Here are examples of corrective exercises, although many of them are presented at the link (33)..
For example, repetitive gluteal activation was first proposed in Janda's original work and subsequently modified (Figure 5). This technique is not applicable to traditional squat training ( 37 ). Chronic back pain tends to inhibit the gluteus extensor muscles and, as a result, hip extension in clients is achieved by recruiting the hamstrings, which is a replacement motor pattern. Subsequent extension of the spine, accompanied by excessive activation of the back extensors, forms unacceptable crushing loads. Reintegration of the gluteal muscles helps unlock the spine. Another critical concept for this stage of training design is the technical "details". It is not the responsibility of the client to perform the exercise, but if he agrees to do it, then he must do it correctly. The form of the exercise, the nuances of movements to avoid pain, pace, duration and other points are extremely important ( 51 ). At the next stage of the progressive algorithm, coding is achieved, i.e. consolidation, motor pattern model, which subsequently guarantees stability. Stability should be considered at two levels - articular (stability of the spine / axial structures) and at the level of the whole body. Quantification shows that these two levels of stability are achieved in completely different ways and require two different approaches in exercise programs.

Figure 5

According to our observations, there is a constant confusion regarding these 2 types of stability in clinical practice / gymnastics. We quantified variants of our "big three" stabilization exercises (modified curl-up, side bridge, and quadruped birddog) and separately assessed the ability of each exercise to stabilize the spine and form optimal movement patterns. It was possible to establish that these exercises made it possible to spare the spine from many mechanisms of damage and aggravation of pain, and also contributed to the growth of muscle endurance (see Figures 6-9) ( 49 ) . Then the endurance of individual muscle groups increases. A stable spine requires that the muscles contract in a uniform rhythm and for a long time, but at a relatively low level. This provocation for endurance and motor control is not a provocation for strength. For most clients who wish to perform daily activities without pain, this is sufficient. Naturally, in previous exercise sequences, strength increased as specific patterns were worked out, such as squats, deadlifts/presses, lunges, and so on. But purposeful strength training has not been done, as this leads to overload and increased risk: this opportunity is reserved for performance training. Many people, whether they are pursuing athletic goals (for example, golf) or want to achieve a certain level of physical fitness for their professional activities, fall into this category.

Figure 6

Figure 7

Figure 8

Figure 9

On the other hand, many clients confuse health goals (sparing strategies to minimize pain, develop joints) and performance goals (which require risk), putting the results at risk of being lost by starting strength training too soon. Many of the exercises commonly prescribed to patients with low back pain are performed without a trainer knowledgeable about spinal loading and muscle activation levels. For this reason, we conducted a quantitative analysis of exercises in such a way that (see link (2,9,19,20) which would allow making scientifically based decisions when planning their optimal progression. Let's look at the development of progressions in relation to the series of exercises shown in Figures 10 and 11 ( 14,43 ).

Figure 10

Figure 11

WARNINGS FOR THERAPEUTIC/CORRECTIONAL EXERCISES

1. Keep isometric exercises under 10 seconds and build endurance through repetitions, not by increasing the duration of the holds. Spectroscopy of the muscle in the near-infrared spectrum showed that this approach really contributed to the development of endurance without bringing the muscle to convulsions from oxygen starvation and tissue acidification ( 48 ).
2. Use the Russian descending pyramid for set and rep designs for greater initial impact and reduced back pain (see reference (42)).
3. Maintain perfect form to increase strength and keep the spine in the most advantageous position (where it is possible to carry the most loads).

AXIAL STRUCTURE TRAINING AS A DAMAGE PREVENTION PROGRAM:

The "big three" exercises mentioned in the previous section are used by many professional and athletic groups as part of an injury prevention program.

For example, Durall et al. ( 12 ) confirmed that training the flexors, lateral muscles, and axial extensor muscles using the big three exercises in the initial 10 weeks prevented new back pain and managed pain in individuals with a history of back pain in a population of competitive collegiate gymnasts. Gymnasts are a high risk group for back pain and spinal disorders in general. Interestingly, similar exercises have been shown to be helpful in preventing knee injuries in female varsity basketball players ( 16 ).

PERFORMANCE TRAINING

Unlike rehabilitation sessions, back muscle performance training (for both athletic and professional purposes) requires different approaches and goals. A number of techniques we have developed in the course of working with world-class athletes are beyond the scope of this article and are described in detail in other publications ( 35 ). These techniques include sequences from establishing patterns of motor control following appropriate corrective exercises, as well as subsequent work on stability, endurance, strength, speed, power, and mobility. One thing to note here is that developing power (strength × speed) in the spine is usually a very risky undertaking. Instead, power is trained in the shoulder girdle and hips, which allows you to simultaneously increase performance and minimize the risk of injury to the spine and its directly interconnected tissues. In particular, if a person has a lot of strength in the back/axial musculature (eg weightlifters), then the speed of movement in the spine (ie tilt with change in muscle length) should be small. If the speed of movement in the spine is high (for example, golfers), then the muscle strength should be small (especially when the spine is tilted). This is why professional golfers only accelerate when the spine is in neutral position, just before ball contact.

An interesting example can be given in relation to speed training. Many train speed using resistance exercises designed to develop strength. But the technique of speed training in quantitative analysis also usually requires an excellent level of relaxation. This apparent paradox can be illustrated as follows. Let's take a look at the golf swing. Starting the downward movement of the arms involves contraction of a number of muscles, but overworking them will actually slow down the movement. The speed depends on the correct execution of the movement and relaxation. At the moment immediately preceding contact with the ball, the world's most productive golfers in terms of the range of shots experience a contraction of the muscles of the whole body, which forms super-rigidity throughout all links of the musculoskeletal system ( 45 ) . Then, depending on how quickly the release of stiffness occurs, allowing the execution of the blow, the transfer of speed depends. The same cyclical interplay between relaxation to gain speed and contraction to build stiffness can be observed when analyzing the movements of the world's best sprinters, strikers and mixed martial arts fighters, the best weightlifters, and so on. Thus, the rate of muscle contraction is important only when the muscles can relax as quickly as they contract; only a few in the world are capable of this.

With these examples, we have shown why traditional strength training routines tend to have a negative effect on a wrestler's performance. The "super-rigidity" training techniques used by weightlifters in their practice are important for understanding clients with low functionality, who, having mastered the idea, are able to get out of the chair the first time without assistance. When people come to me for advice, I often ask the question: "How do you build a training program for a gymnast or rester"? Who should develop great strength with a deviated spine? Several potential strategies are known, and the choice depends on body type, injury history, current fitness level, and the client's fitness goals (to name a few). Sometimes it is necessary to avoid damaging mechanisms (deflected position of the spine) in training, and reserve "bending" for competition. It is in this state of affairs that strict adherence to the training regimen will help to achieve a high level without the risk of injury. An example of this approach can be seen in cricket bowlers in Australia who have been able to reduce injury rates and maintain performance by limiting the number of bowling reps while training other moves. All these new concepts are compiled together ( 40 ).

The eight main components of superstiffness are:

1. Use a quick contraction, then release of the muscle. Velocity is the result of relaxation and tension/stiffness in certain areas of the musculoskeletal system (e.g., axial structures) to provide support for the joints, which initiates movement or amplifies the impact (golf club, hockey stick, fist, etc.) .) ( 50 ) .
2. Tune your muscles. The storage and restoration of elastic energy in muscles requires optimal stiffness, which is optimized by activity level. With various types of activity in the axial structures, up to 25% of the maximum conscious contraction develops ( 4,8,5 ).
3. Pay attention to the coordination abilities of the muscle. With the simultaneous contraction of several muscles, they should form a composite structure, the stiffness of which is higher than just the sum of the stiffness of these muscles separately ( 6 ). This is especially important for the abdominal wall, which is made up of the internal and external oblique muscles, as well as the transverse abdominal muscle, which once again emphasizes the need/possibility of their joint work in the formation of the belt protection pattern ( 15 ).
4. Direct neuronal overflow. Strength in one joint is increased by contraction of muscles in the area of ​​other joints: martial artists can thus "eliminate weak points". To support weak joints, professional athletes use the strength of axial structures ( 53 ).
5. Elimination of energy losses. Loss of energy occurs when the muscles around weaker joints are forced to work in an eccentric contraction mode under the influence of stronger joints. For example, when jumping or changing direction of running, the curvature of the spine with rapid contraction of the hip musculature causes a loss of propulsion. An analogy like "you can push a rock, but you can't push a rope" illustrates this principle.
6. Look for a way out of impasses. The "stretching the bar" technique for bench pressing is an example of increasing the strength of weak joints.
7. Optimize the passive connective tissue system. Stop inappropriate passive stretching exercises. Turn your athletes into kangaroos. For example, reconsider the approach if the runner must overcome his running range. Many top runners use elasticity, which allows them to conserve muscle or potentiate it for propulsion with every stride. However, let's look at stretching to correct left/right asymmetry, which is a predictor of future damage.
8. Use a jump wave. Make lifting impossible weights possible by generating a shock/jump wave from the hips that is transmitted through a rigid axial structure for lifting, throwing, hitting, etc.

ORGANIZATION OF THE FINAL STAGE PROGRAM

And finally, move on to exercises like squats. An interesting fact is that when we measured athletes carrying heavy loads and National Football League players running across the field and doing sweeps, it became apparent that neither of these movements could be trained with squats (see link ( 44 )). This is because this type of exercise does not train the quadratus lumborum and oblique muscles, which are so necessary for performing these tasks ( 53 ).
Conversely, spending less time on barbell squats and switching some of your activity to asymmetrical weight transfers such as the farmer's walk (or carrying kettlebells upside down - see Figure 12) ( 53 ), builds the level of athleticism required for higher performance in these activities in a much "spine-friendly" way. On their own, axial structures are never a powerful source of strength; measurements taken on famous athletes always show that force is generated in the hips and transmitted through a rigid complex of axial structures. They use the muscles of the trunk as controllers of counter-motion, rarely as generators of motion (of course, there are exceptions for throwers and athletes who perform such actions, but they generate pulse force with more spinal deviations, which puts themselves at greater risk of injury). Thus, the axial musculature must be very powerful and controlled in order to optimize the training of other areas of the body and increase performance. But power training should be done in relation to the hips, not the axial structures.

Figure 12

Once your clients have developed excellent movement patterns and an appropriate combination of stiffness and mobility, they can progress further from corrective exercises to performance-enhancing exercises. Now you can consider organizing your workouts to include pushing, pulling, lifting, carrying, and torsion support. Specific exercises are selected individually for each client. For example, presses can be expressed in the form of push-ups (14,49,51) or presses with one hand, with control of the rigidity of the axial muscles. Pulling can be in the form of pull-ups on the horizontal bar or sled drag (13 ).. Weight transfer can be implemented in the form of moving the suitcase with one hand, which guarantees the training of the quadratus lumborum and lateral muscles, or in the form of carrying the kettlebell with one hand to increase the rigidity of axial structures ; resistance steering simulation is also possible. Lifting can be represented by lifting the barbell, swinging the kettlebell, or jerking. The torsion movement is not twisting, that is, there should not be a spring mechanism here; this may include, for example, a lateral rope hold, with the arms moving to various positions in front of the torso (see Figure 13) ( 44 ). And finally, complex exercises for individual situations can be introduced into the program, which require the strength of axial structures, endurance and control, and subsequently contribute to the development of a dynamic power reaction (see Figure 14) ( 46 ).

Figure 13

Figure 14

I'm afraid that this short article of ours hasn't been able to capture everything we'd like to say to elite coaches, but at the very least, the information provided can raise awareness on the subject. I wish you to experience the same pleasant moments that I felt during scientific research, the results of which have allowed in practice to achieve pain reduction and increased performance..

BIBLIOGRAPHY

Home position

To perform this exercise, sit on a pillow, stupas or on your own heels (see Fig. 14 and 15). Notice that the spine is perfectly straight, relax the muscles of the back, shoulders, neck, arms and face. Tilt your head slightly forward, close your eyes.

Performing an exercise

Tighten the muscle for 3 seconds. This happens when the muscles around the anus contract. When the exercise is performed correctly, there is a feeling as if the entire pelvic region is being pulled up. Take a slow breath at the same time. If at first it is difficult for you to strain the muscle for 3 seconds (which means that it is very weak), do it for 1 or 2 seconds. Relax the muscle completely as you exhale.

Repeat this cycle in the beginning at least 10 times, but no more than 10 minutes. As strength and endurance increase (after about a week), increase the period of tension, mentally counting from 1 to 10. Then relax the muscle as slowly as you strained it. Don't forget the relaxation phase of the PC muscle, it's just as important as tension. So: tension during mental counting from 1 to 10, then the same slow relaxation. Repeat this over and over for 5 minutes.

After that, pause for a minute, and then try to tense and relax the muscle 10 times at a fast pace. At first, you may not be able to tell for sure if the PC muscle is tight or loose, but as you practice, you will gain control of it.

Repeat the first part of the exercise again: tighten and relax the muscle ten times, counting in your mind from 1 to 10, all this for 5 minutes, and then pause for a minute. After that, do 10 quick tensions and relaxations.

And now, for the last time, complete a full cycle of slow and fast tension and relaxation.

Do not overstrain if at first the entire program described above is not given to you. Gradually, the muscle will become stronger, and endurance will increase. Some people feel sipping, tension in the pelvic area. This is normal and means that the PC muscle is responding.

After a few exercises, you should feel a slight itching or stretching in the spine and, above all, in the forehead between the eyes. The sensation may resemble a mild electric current. If during the exercise you feel a rise in energy reaching the head, this means that all seven centers that control the glands (the Hindus call them chakras) are free from blockage. If you do not feel anything during the exercise, then, obviously, in some place the path of energy is blocked. The runic exercises of the RCE training will quickly help you clear all blockages.

Exercise for at least a week twice a day for 15 minutes. Don't expect miracles, it takes a certain amount of time for the PC muscle to tighten up and recover.

When performing the exercise, do not forget that you should strain the PC muscle without simultaneously tensing the muscles of the buttocks, thighs and abdomen. Only the PC muscle should be tensed. In about a week, 2-3 weeks at the most, you should be able to perform up to 300 contractions a day without difficulty.

Do not forget that it is better to start any physical training program without overloads and gradually increase the intensity of the exercises. It reduces muscle pain. If they appear, postpone classes for 1-2 days. After this pause, during which the muscles rest, resume the exercises. 300 contractions a day, 100 contractions at a time is the goal to aim for. With systematic practice, it is achievable.

It is useful to perform this basic exercise during normal work, if it does not require constant attention (for example, when working in an office). Over time, the need for a mental count of the number and duration of contractions disappears. Any additional exercise will only benefit your health and sexuality.

At first, it is still better to stick to the lesson plan (see p. 98). Once your PC muscle is strong, you can incorporate energy exercise into your RCE training.

Handbook for a true woman. Secrets of natural rejuvenation and cleansing of the body Lidia Ivanovna Dmitrievskaya

PC muscle testing

PC muscle testing

To perform this exercise, sit on a pillow, a chair, or on your own heels (see figures 56 and 57). The spine must be perfectly straight. Relax the muscles in your back, shoulders, neck, arms and face. Tilt your head slightly forward, close your eyes. Tighten the muscle for 3 seconds, while the muscles around the anus will contract.

If the exercise is performed correctly, there is a feeling as if the entire pelvic region is being pulled up. At the same time, take a slow breath.

If at first it is difficult to strain the muscle for 3 seconds, do it for 1-2 seconds. While exhaling, completely relax the muscle, do it very slowly.

The relaxation phase of the PC muscle is just as important as the tension. Repeat this cycle at least 10 times, but no more than 10 minutes; take a minute break. Alternate several times a cycle of slow and fast movements. As strength and endurance increase, increase the period of exertion.

When performing the exercise, do not forget that you should strain the PC muscle without simultaneously tensing the muscles of the buttocks, thighs and abdomen. After about a week, at the most after 2-3 weeks, you should be able to perform up to 300 contractions during the day without difficulty.

If there are pain in the muscles, postpone classes for 1-2 days. 300 contractions a day, 100 contractions at a time is the goal to aim for.

At first, you may not be able to tell for sure if the PC muscle is tight or loose, but as you practice, you will gain control of it. Some people feel sipping, tension in the pelvic area. This is normal and means that the PC muscle is responding.

After a few exercises, you should feel a slight itching or stretching in your spine and possibly in the middle of your forehead. The sensation may resemble a mild electric current.

If during the exercise you feel a rise of energy reaching the head, this means that all seven centers that control the glands of the body (the Hindus call them chakras) are free from blockage. If you do not feel anything during the exercise, then, obviously, in some place the path of energy is blocked.

Using relaxation techniques, you can unblock these areas.

Don't expect miracles, it takes a certain amount of time for the PC muscle to tighten up and recover. After it gets stronger, you can move on to energy exercise.

Clench your PC muscle longer and more. After about two weeks, you should be able to stretch your PC muscle easier and for longer durations. Like any muscle in the body, it responds to stimulus and grows with use. Next, try upping the length of the flex and go for more flexes. X Research source

• Instead of a one or two second hold, try to clench your PC muscle for five to seven seconds.
• Instead of twenty reps, three times a day, trying shooting for 50 reps, three times a day.
• Once you get the hang of it, you'll should learn how to clench your penis and anus sphincter muscle separately or at the same time.

Do the PC tremble exercise. Start clenching your PC muscle very slowly. So slowly, in fact, that it takes you several minutes to work up to the point where you are fully clenching. Now that you are fully clenching, clench a little more and hold it there for 30 seconds, breathing slowly all the while. When you feel the burn, release and do 20 normal PC clenches. Perform this exercise at the end of your PC workouts for the day.

Do the PC stutter exercise. All this is flexing your PC muscle in increments. Tighten your PC a bit by bit. Start off gently - hold the PC there for a little bit - then a bit more then "gentle." When you have stuttered your PC all the way up to a full clench, don"t release the muscle fully; work gently back down, first releasing a little bit, then a bit more, and so on. Imagine that you are running up and down a staircase with your PC muscle.