Reddit mentions of Corrective Exercise Solutions to Common Hip and Shoulder Dysfunction

Sure thing sorry it took so long. Big question, long response:

 

The biggest thing is look at the movement principles. Page 55: Supple Leopard Bracing strategy advises squeezing your butt to brace your core, I don't see how someone does this the way he describes without flexing your lumbar spine into a posterior pelvic tilt, which brings you out of neutral and weight (ex. Barbell back squat) would just compress the lower back.

 

In addition he advises standing and maintaining a braced position by squeezing the glutes and contracting the core when resting to stay in good posture. Advice like this directly leads to overuse injuries and chronic pain. This ignores the cores internal mechanics of stability (Transverse Abdominal / TvA, Internal + External Obliques, Multifidi and Pelvic Floor). Bracing as he describes (able to take a punch) would over recruit the Rectus Abdominis / 6 pack muscle which is kind of like supporting your core with a hollow shell and no internal support.

 

People with bad posture and chronic tension issues (like endurance athletes and lifters) won't magically learn good posture by doing this, they'll just teach themselves to squeeze more and create more tension (tension in their over used muscles pulling them out of good posture and tension in their Glutes and core to bring them back into "good posture". Dysfunctions like sports hernias and lower back pain will be more likely to occur if someone with bad posture or bad movement tries to muscle their way through to good posture. They'll just grip down and brace harder, setting themselves up for pain. I'd attribute this type of subconscious strategy to my own abdominal hernia and lumbar herniation.

 

An efficient bracing strategy would be as instructed by Diane Lee (author of [The Pelvic Girdle] (https://www.amazon.com/Pelvic-Girdle-integration-clinical-expertise/dp/0443069638)).

Her article [Training Deep Core Muscles] (http://dianelee.ca/article-training-deep-core-muscles.php) elaborates you should be able to let go of your glutes (relax your legs) stabilize your core with light pelvic floor and TvA activation. "Imagine a line that connects the inside of your two pelvic bones (front of hips). Think about connecting, or drawing the muscle, along this line as if closing two book covers.
Contract your pelvic floor by drawing the muscles from behind your pubic bone to your tail bone and the left and right sides of your pelvic floor together and then like a draw string bag, gently draw the entire pelvic floor up."

 

In addition MobilityWod's Diagrammatic breathing Page 87 only covers one element, belly breathing. When someone inhales they should be able to breath into their belly, chest (rib cage goes wide) and lower back. This ensures that the spine stays neutral with no rib cage flare for the entire breath cycle and allows for natural core stability (previously mentioned TvA and Pelvic Floor activation) throughout the whole breathing cycle.

If someone doesn't have lower back breathing they will flare their ribcage and pelvis into Anterior Pelvic Tilt (Spine stuck in extension) every time they breath.

 

A efficient breathing strategy is detailed here [3-D Breathing] (https://www.youtube.com/watch?v=lmZwM0-U5yo) with Dr. Evan Osar. He authored [Corrective Exercise solutions to Common Hip and Shoulder Dysfunctions] (https://www.amazon.com/Corrective-Exercise-Solutions-Shoulder-Dysfunction/dp/1905367260) which elaborates on this.

 

Let me know if I can elaborate more. This research took me several years to figure out from scratch (I actually had to become a corrective exercise / movement specialist), but I went from pain every day to training pain free. The way I see it we can't be layman in terms of exercise knowledge as our prospective career depends on it, If i'm going to be training shooting mechanics I have to learn breathing and movement mechanics, especially if i want to get through selection with the minimum of long term injury. I had previously posted a reading list with other fitness resources that might be useful.