Introduction
What is
stability? Webster's defines it as ”1. the quality, state, or degree of
being stable: as a: the strength to stand or endure: FIRMNESS b:
the property of a body that causes it when disturbed from a condition of
equilibrium or steady motion to develop forces or moments that restore the
original condition c: resistance to chemical change or to physical
disintegration. Jesus compares and contrasts stability vs. instability as
follows: ”Whosoever cometh to me, and heareth my sayings, and doeth them, I will
shew you to whom he is like: He is like a man which built an house, and digged
deep, and laid the foundation on a rock: and when the flood arose, the stream
beat vehemently upon that house, and could not shake it: for it was founded upon
a rock. But he that heareth, and doeth not, is like a man that without a
foundation built an house upon the earth; against which the stream did beat
vehemently, and immediately it fell; and the ruin of that house was great (Luke
6 47-49).”
Thus, we can think of stability
as a concept which encompasses a system's ability to resist that which
interferes with equilibrium, be it static (none moving) or dynamic (you are
unmoved from your path of motion). When we analyze the trunk’s resistance to
outside forces, our focus should be on its central axis, that is, the spine or
vertebral column. Joe King, when speaking on this subject, will emphasize a
fact of correlation. He states that, ”the more mobile an object, or joint is,
the less stable it becomes, and vice versa (27).” When studying articulations,
one must keep such a notion firmly in mind. The joints created by
humeral-forearm (elbow) interactions can be thought of as stable hinge joints,
in which segmental motion occurs (occurring at a single segment). However, the
spine is comprised of numerous adjacent (stacked one on top of the other)
vertebrae, capable of an equally numerous amount of movements, much like an
accordion. Therefore, a more complex system dependent on both intrinsic
(ligament us and muscular) and extrinsic (neurological) support must be in
place.
Purpose Outlined
Why focus on this subject? To be frank, if
your spine snaps, you snap. Consider it as the rock that one must build their
foundation on. It is almost impossible to work through back pain, and
dehabilitating to drudge through a serious spinal injury. We are not dealing
with a light paper here, but rather one that is fundamental to your career, and
your ability to train and function with 100 percent intensity. It must be
clearly understood that spinal stability is directly correlated to how stiff the
vertebral column actually is. When measuring this aspect, Cholewicki et al.
states that, ”The determination of lumbar spine stability is accomplished by
measuring the instantaneous trunk stiffness in response to a sudden load release
(4).” This again goes back to the mobility principle discussed above. It also
corresponds with the spine's ability to deform and return to its original shape,
a concept known as elasticity. We begin by narrowing in on the latter.
Spinal Mechanics
The vertebral column is a multi-segmental
system. The vastly moveable aspect (pre-sacral) of the spine is composed of 24
unfused
vertebrae. Two curves can be noted above, which are classified as Lordotic
(bulged out to the front) and Kyphotic (bulged out to the rear). The former can
be viewed in the Cervical (neck), and lumbar (lower back) regions, while the
latter is seen in the thoracic (portion of the column associated with the ribs),
sacral, and coccygeal region (see notes). Such curvatures serve to dampen
compressive forces, via shock absorption mechanisms. Take a second to feel how
your neck and lower back curve in similar directions. Note also the transition
zones which are displayed in the above picture. Transition zones can be defined
as those areas in which joints are formed from the final vertebrae in one
region, and the first vertebrae of the next. I call these “hot spots” due to
the fact that they are prime targets for injuries to occur. The transition
between the lumbar and sacral region will be of primary focus within the
paragraphs to follow.
Note Above How the Moveable
Lumbar Region Forms a junction
with the Sacrum Inferior to it.
This is known as the Hot spot of
the column.
Our main concern herein will be to review
those moveable structures which bear the greatest loads during most compound
movements. These are the thoracic and lumbar regions. The former has a built
in protective zone, due to its association with the ribs. These act like
powerful splints, stiffening and limiting the motion of this region. As Joe
stated, this will drastically enhance their stability. It would therefore
behoove us to narrow in further to the lower back, which is composed of five
vertebrae.
Notes: The sacrum are composed of
fused, immobile vertebrae. Several important muscles of the gluteal region find
their attachments on the sacrum; additionally, it serves as a strong base which
takes forces sustained by the column and transfers them to the hip laterally,
due to the joint it forms with the Ileum (this is what your belt rests on). The
coccygeal region is also of vital importance, as several muscles of great
importance find their attachment points here.
Lumbar Vertebrae
As you realize from my articles on back
anatomy, each vertebrae is composed of a flat body anteriorly, which articulates
with the body of adjacent vertebrae above and below it (or rather the
intervertebral disk between them). The vertebrae in this region have an
interlocking design, which limits a good portion of motion (11, 22). Compare and
contrast the mobility of the cervical and lumbar regions to see just how
effective this is. However, there is still considerable freedom. Another
mechanism to guard against compressive forces comes in the actual shape found
within the bones. Pressure is defined as ”force per unit area (40).”
P = F / A
Note that A is inversely proportional to P.
That is, the larger the area, the lower P becomes. Realize that the lower you
travel down your spine, the larger the load the bones must bear. To compensate
for the increase in F, the body increases A, meaning the bodies of the lumbar
region increase in circumference from L-1 to L-5. Two joints are found
posteriorly, via the articular processes, as can be viewed below.
According to Porterfield and DeRosa, the
joints formed between the vertebrae and the vertebral disk, combined with the
joints formed by the facets, create an ”Articular Tripod (26).” This tripod
effect, along with several other functions, acts to increase the area to which
compressive forces are applied. In fact, when standing, these posterior facets
shoulder approximately 20 percent of the compressive load (1).
Elasticity is defined as the ability of a
tissue to deform, and return to its original shape. The ”elastic limit” can be
thought of as the point in which the tissue can no longer return to its original
shape, or rather it reaches a point of “plasticity (40).” Vertebrae are lined on
the outside with cortical bone (the denser type of bone), and filled in with cancellous, spongy, or trabecular bone. This type of arrangement, combined with
other mechanisms discussed shortly, provides a witty shock-absorption system.
For example, in the scientific journal, “Bone,” it was shown that even after a
vertebra was crushed, it regained 94 percent of its original form!
“Specimens of human vertebral cancellous bone
were compressed to well past mechanical failure (15% strain) in the infero-superior
direction...With removal of the load, all specimens recovered at least 94% of
their original height (9).”
Such a result also shows the vertebra's ability to store potential energy when
compressed. Additionally, the cancellous bone is filled with a tremendous blood
supply. If fracture were to occur, near original form would be retained, and a
quick healing could take place in light of the ample supply of nutrients within
the area. Between two adjacent vertebrae lie the IVC.
The intervertebral disk is a fascinating and
wonderfully made contraption. It consists of an outer, less hydrated region
known as the annulus fibrosis, and progresses into a central and highly hydrated
region known as the nucleus pulposes.
Collagen fibers have a tensile strength
comparable to steel (39). It is the organization of these fibers, however, that
astounds scientists. First, the disk is composed of fibro-cartilage. This type
of tissue is A-Vascular, or without blood vessels. The vertebral disks sustain
far too great a load to be a bloody tissue. That is, if they relied on blood
vessels to supply their nutrient needs, the compressive forces would hinder
blood flow and ultimately lead to localized tissue anemia.
The collagen fibers of the cartilage are
constructed much like plywood in an up to 20 layer fashion (34). Additionally
studies show this region to contain several elastic fibers, which actually
provide it the ability to store energy when compressed and, due to its
architecture, the cartilage acts as a stupendous shock-absorber.
Another vital aspect which we will discuss
further into the article is the concept of proprioception. The annulus fibrosis
contains numerous mechanoreceptors, which greatly enhance this essential sense!
Roberts et al., in the journal, “Spine,” states that, “Mechanoreceptors were
found in the outer 2-3 lamellae of the human intervertebral disc and anterior
longitudinal ligament. Physiologic studies in other tissues indicate that these
provide the individual with sensation of posture and movement, and in the case
of Golgi tendon organs, of nociception. In addition to providing proprioception,
mechanoreceptors are thought to have roles in maintaining muscle tone and
reflexes. Their presence in the intervertebral disc and longitudinal ligament
can have physiologic and clinical implications (28).”
The nucleus pulposus is perhaps even more
astounding. It is composed mainly of water, with a mixture of elastic fibers,
and a gelatinous forming substance made of proteins and carbohydrates (22). Such
a structure provides your disks with what is known as a hydraulic load bearing
system. Blaise Pascal (1623-1662), a brilliant philosopher and scientist,
discovered what is now rightfully known as the Pascal principle. It can be
defined as follows: Pressure applied to a confined
fluid is distributed equally in all directions (10).
1. A compressive (crushing) force is applied
to a vertebral disk.
2. As the force is transmitted to the nucleus pulposus, Pascal's principle
takes over. That is, water cannot be compressed in this confined space, and the
force is therefore distributed equally in all directions, meaning it is not
concentrated in one area, but borne by several!
3. The annulus fibrosis handles the stress by the stiffening of its fortified,
steel-like collagen fibers.
4. To further distribute the stress, the nucleus pulposus is able to transmit
it to inferior and superior vertebrae.
5. The elasticity of the overall system is able to rebound after it releases
the energy it is capable of storing when faced with tension.
With such a load-bearing system, your spine can bear colossal loads!
Your next question may concern the avascular
state of the cartilage. After all, this tissue is composed of living cells
known as chondroblasts and chondrocytes. The answer is contained in the
nucleus's ability to bind water. This structure has a high osmolarity, meaning
it can actually draw fluid into its direction. As it does so, it hydrates the
annulus fibrosis. Upon compression, fluid also is distributed to the AF. A
remarkable system indeed.
The Ligaments Role In The Creation of a Protective Reflex Arc
The vertebral column is enforced with
numerous ligaments. For example, on the ventral surface (frontal) of the
vertebral column lies the anterior longitudal ligament. It enforces the
anterior portion of the vertebral bodies and anchors hard on the sacrum (11). It
resists forces from separating adjacent vertebrae, and resists overextension of
the spine. The posterior longitudal ligament also resists separation of the
vertebral bodies, along with several other supporting structures (there are five
other ligaments which will be discussed in future articles). Thus, there is a
primary role in keeping the vertebral column together.
However, their function in supporting the
spine from ”buckling” takes on what Mr. Knowlden emphasizes as an irreducibly
complex system (19). That is, all the factors at work within the spine are
either simultaneously in place or the column will fail. According to Lucas et
al., without support from surrounding muscle groups, the spine would buckle
under as little as five pounds (21)! The problem, however, is that such support
must be highly coordinated, with uncanny precision and flawless instruction from
the nervous system. How is this accomplished? A closer look at the ligaments
of the spine can shed light on the subject.
Dr. Rhalmi and colleagues in the journal, “Spine,” examined the ligaments of the
lumbar spine and found numerous “neural elements (29).” A summary is as follows
(29):
- “Histologically, neural elements were abundant in all ligaments
examined.”
- “Bundles of nerve fibers were seen in all ligaments specimens except
those from the ligamentum flavum.”
- “Supraspinous ligaments and lumbodorsal fascia show also individual
axons and free nerve endings.”
Solomonow et al. found a critical reason for
this enriched supply of neural elements; they call it the “ligamento-muscular
stabilizing system of the spine (33).” That is, the mechanoreceptors
(receptors sensitive to movement) so thoroughly innervate the ligaments, due to
their vital importance in forming a reflex arc, sensitive to specific
movements. To clarify further, specified movements call for specified
stability. Reflex arcs are designed to accommodate and adjust to these
movements immediately! Here is a summary of their paper (33):
Emphasis
- “ligaments have a mechanical role in maintaining spine stability,
and that muscular co-contraction of anterior and posterior muscles is the
major stabilizing mechanism of the spine."
- “literature also points out that various sensory receptors are
present in spinal ligaments, and that the ligaments are innervated by spinal
and autonomic nerves.“
Experiment To Confirm Emphasis
- These scientists placed various forces on a ligament known as the
supraspinous L.
- They found that, “loading of the ligament resulted in
electromyographic discharge in the muscles of the same level and at least one
level above and/or below.”
Conclusions
- “Deformation or stress in the supraspinous ligament, and possibly in
other spinal ligaments, recruits multifidus muscle force to stiffen one to
three lumbar motion segments and prevent instability.”
In summary
1. The ligaments of the spine provide structural support directly by
resisting separation of the vertebrae, as well as other hyper movements.
2. Ultimately, however, the spine relies on muscular stability, as
minuscule loads would cause it to buckle. This calls for extreme levels of
communication with the nervous system, as well as immediate action so as to
recruit the appropriate muscles for the force applied.
3. To confirm the second role, I have shown you that the ligaments are
richly innervated and that deformation of those ligaments elicits an immediate
response in spinal musculature to cause a stabilizing effect of the vertebral
column.
The Thoracolumbar Fascia and Its Vital Component In Lumbar Stabilization
The Thoracolumbar fascia is perhaps the focal
point of this article. Anytime you see a term that appears new to you when
studying anatomy, simply realize that the name normally indicates much about
it. You can deduce from the name that this is a thick sheet of dense connective
tissue (fascia), and that it spans the thoracic and lumbar regions of the body.
This connective tissue is composed of three layers. The first two are known as
the anterior and middle aspects. These layers attach to the transverse
processes of the lumbar vertebrae, then the fascia moves out laterally and
blends with the fascia of the transversus abdominis and internal obliques.
To clarify, let’s examine what transverse
processes actually are. When a thin person bends their back, you can see their
spine. In anatomical terms, the bumps you see poking out of the back are known
as the spinous processes of the vertebrae.
The pictures above are two dorsal (rear) views
of the spine; here you can clearly see the spinous processes. If you look on
the sides, or laterally on each vertebra, you will notice a process which sticks
out on the left and right of the vertebrae. These are the transverse
processes.
They are named so due to the fact that they reside in a transverse,
side-to-side, or horizontal plane.
Secondly, I stated that after its attachment
to the transverse processes, the fascia moves out laterally and blends with the
fascia of the transversus abdominus and internal obliques. Why is this
important, you ask? Because through this interaction, the spine is able to
interact, not only with deep muscles of the back, but also with the abdominal
wall. Thus, a 360 degree functional complex is formed, capable of producing
spinal stabilization mechanisms that will blow your mind!
Briefly, the transversus abdominis originates on the thoracolumbar fascia, the
iliac crest, and the inferior six ribs, and inserts on a connective tissue band
known as the linea alba (11, 22). This band of tissue runs from the xyphoid
process (the bottom of your sternum), to the symphysis pubis (the groin area).
As the picture above indicates, the
transversus abdominis and the thoracolumbar form a hoop structure around the
lumbar region of the body, which has great significance. The internal oblique
also has origin attachments on the thoracolumbar fascia, and the lower 4 ribs,
and inserts on the linea alba (11, 22). Both of these muscles function to draw
the abdominal wall inward, which leads us to our next subject, namely
intra-abdominal pressure via the co-contractile method of recruitment.
Intra Abdominal Pressure Defined
1n 1987, one of the world’s most brilliant
scientists conducted what can only be considered as both an innovative and
ingenious experiment. He inserted balloons in the abdominal cavities of
cadavers, and noted a 23 percent increase in trunk stiffness when inflated to 60
mm hg, and a 43 percent increase in trunk stiffness when inflated to 120 mm hg
(35). The balloon effectively increased intra abdominal pressure. The
experiment also demonstrated that the firmness of the spine is directly
proportional to intra abdominal pressure. That is, the higher the pressure, the
greater the stiffness. It will help to see a diagrammatical rendition, based on Tesh's experiment.
Note above that the oval object represents
the abdominal cavity, and namely the viscera (internal organs) and the spine is
the vertical line. When the abdominal cavity is compressed during hip flexion,
the pressure in the cavity increases and it exerts a force against the diaphragm
upward, the pelvis downward, and the spine posteriorly. In doing so, as you
come back up, this pressure assists in extension. Additionally, like a balloon,
the intra abdominal pressure resists flexion of the spine (note how it is
pushing against the spine in the opposite direction of flexion), and also
resists hip flexion.
This is not the only way to increase
abdominal pressure, however; as you have seen above, contraction of the
transveris abdominis and internal oblique also accomplishes this.
In the above diagram, the length of the
arrows represent the magnitude of force produced against the surrounding
structures. Note that as the abdominal wall is pulled in, the magnitude
increases. One method of finding if a muscle group is vital to spinal stability
is to analyze how the nervous system recruits it. It is interesting to note
that this sophisticated supercomputer realizes this, and will increase abdominal
activity under high fatigue movements. Essendrop et al., in the “European
Journal of Applied Physiology,” tested what the nervous system would naturally
do when the spinal erectors were extremely fatigued, using various back
extension resistance exercises. It was found that as the spinal erectors
fatigued and could not contract as efficiently or as strongly, the muscles of
the abdominal wall increased in activity, and with them intra abdominal pressure
(8). This provides great evidence for the abdominal wall to enhance stability
of the spine.
Cholewicki et al., in the “Journal of Biomechanics,” constructed a model to see
if contraction of the abdominals, and/or intra abdominal pressure, were
responsible for increased spinal stability. They tested both mechanisms
separately and together. It is stated in their dissertation that:
“The critical load and therefore the stability of the spine model increased with
either increased antagonistic muscle co activation forces or increased IAP along
with increased abdominal spring force. Both
mechanisms were also effective in providing mechanical stability to the spine
model when activated simultaneously (3).” To further isolate intra abdominals
effects without abdominal co-contraction (abdominal contraction activates
further mechanisms of spinal stabilization; I am showing you this in isolation
so as to relay the vitality of IAP regardless of these further mechanisms),
Hodges and colleagues artificially elevated intra abdominal pressure without
activation of the spinal erectors or abdominals! The purpose was to see if IAP
could produce an extensor moment (recall that moment is synonymous with torque;
to clarify, read an introductory to biomechanics or elbow flexors two).
Results were as follows (12):
When IAP was increased artificially to approximately 15% of the
maximum IAP amplitude that could be generated voluntarily with the trunk
positioned in flexion, a trunk extensor moment (approximately 6 Nm) was
recorded. Although the net effect of this extensor torque in functional tasks
would be dependent on the muscles used to increase the IAP and their associated
flexion torque, the data does provide evidence that IAP contributes, at least in
part, to spinal stability.
In 2003 Daggfeldt et al. devised a
“biomechanical model of lumbar back extension over a wide range of positions for
the lumbar spine, incorporating the latest information on muscle geometry and
intra-abdominal pressure (IAP).” It was found that “IAP (measured during torque
exertions) contributes about 10% of the total maximal voluntary back-extensor
torque and that it can unload the spine from compression (5).” To test how the
body guards against sudden loads, Essendrop and colleagues tested how elevated
levels could counteract such forces. In summary of their results, “EMG, IAP,
and movement of the trunk were measured. It was found that IAP of a size likely
to appear in work situations, and the concomitant increase in muscle
co-activation, increased the spine stiffness. This increase in stiffness
decreased the movement caused by the sudden load (7)."
Further Hardcore Support!
When the transversus abdominus, internal
obliques, and multifidus muscles (discussed shortly) co-contract, the spine is
supported by 360 degrees of tension.
Artificial examples of such support include
the neck brace, the elbow brace, and any body part wrapped with an ace bandage,
such as the wrist or knee. In the first example, the neck brace stiffens the
cervical region, and at the same time protects it from injury. The transversus
abdominus acts to literally draw the abdominal wall inward. Wilson et al., in
the “Journal of Strength and Conditioning,” states that, “This can be
obtained by performing the ‘drawing in’ maneuver...This technique involves
having the athlete ‘suck in their gut’ by pulling their umbilicus posterior and
superior from their beltline. It is important that the athlete continues to
breathe during this exercise...(6).” The umbilicus is the bellybutton.
What needs to be understood, however, is that it is not just the process of
contraction of the internal abdominal wall that is crucial to spinal stability,
but also how the nervous system recruits these muscles during training protocols
reliant on this form of stability. That is, if the NS activates muscles in an
improper order, injury can and most likely will follow. Two greatly respected
scientists, Hodges and Richardson, confirmed this with a startling protocol.
They began by stating that, “Few studies have evaluated the motor control of
trunk muscles or the potential for dysfunction of this system in patients with
low back pain.” It was determined to test if the immediate motor coordination
indeed had a profound effect on this subject.
Summary of Study (13):
1. Fifteen patients with and without back pain entered the experiment.
2. Each performed various shoulder movements, such as flexion, abduction, and
extension.
3. Electrical activity of both the abdominals, and the deep muscle of the back
known as the multifidus, was recorded. Again, the plan was to see in what order
these were recruited, and if it was different between the group which had pain
and the group which did not.
4. They found that in participants without back pain, the nervous system
activated the muscles of the trunk before the muscles of the shoulder.
Interestingly enough, they also found that the transversus abdominus was
activated before any other muscle, which they felt confirmed its role in spinal
stability.
5. However, they also noted that, “Contraction of transversus abdominis was
significantly delayed in patients with low back pain with all movements.”
6. Their conclusion is as follows: “The delayed onset of contraction of
transversus abdominis indicates a deficit of motor control and is hypothesized
to result in inefficient muscular stabilization of the spine.”
As extreme as these results were, I wanted to confirm them with other
studies, and what I found was an extremely unified and positive correlation
between results (14, 30, 15). For example, Hodges and Richardson teamed up again
in the “Journal of AP Medical Rehabilitation.” This time, they examined whether
sub-optimal recruitment patters could be found at three differing speeds of
movement. It was discovered that the majority of participants without lower
back pain again activated the transversus abdominus and internal obliques
early. However, they note that, “In contrast, subjects with low back pain
failed to recruit TrA or OI in advance of limb movement with fast movement, and
no activity of the abdominal muscles was recorded in the majority of
intermediate speed trials (14).” From this, Hodges and Richardson conclude that,
“the results indicate that the mechanism of preparatory spinal control is
altered in people with lower back pain for movement at a variety of speeds (14).”
Thus, we realize that it is essential for the transversus abdominus to be
activated immediately upon any exercise requiring trunk stabilization (16, 17).
We see a motor recruitment problem, but the question is can such innervation be
altered? Evidence points to an extremely positive answer here! O'Sullivan,
Twomey, and Allison performed varying "conscious” recruitment techniques of the
abdominal muscles in 42 subjects and found that all the subjects could notably
change motor recruitment patterns--both the conscious and the autonomic
patterns. To quote directly:
“The study findings provide evidence that the conscious and automatic
patterns of abdominal muscle activation can be altered by specific exercise
interventions (25)."
These same scientists have also teamed up,
with the addition of Dr. Phyty, for an even more precise study. Here is a
summary of what was found (38):
1. Forty-four subjects with back pain were studied for 3, 6, and 33 months in
response to various abdominal training protocols.
2. The program had participants specifically train the "deep” abdominal wall
muscles. ”The activation of these muscles was incorporated into previously
aggravating static postures and functional tasks.”
3. During this procedure, they had a control group go to their normal back pain
practitioner so as to have a valid reference frame to compare to.
4. It was found that, “After intervention, the specific exercise group showed a
statistically significant reduction in pain intensity and functional disability
levels, which was maintained at a 30-month follow-up. The control group showed
no significant change in these parameters after intervention or at follow-up.”
5. In conclusion, they noted, ”A ‘specific exercise’ treatment approach appears
more effective than other commonly prescribed conservative treatment programs.”
Such results are of paramount importance to
the bodybuilder, and I submit to you that optimal programming of your motor
system will enhance all your lifts in more ways than one!
Re-Programming The System
In order to sufficiently program the system,
each component must be reduced. The thoracolumbar fascia is the center of what
can be classified as an "integrated” system. What does this mean? It means
that several muscles have attachment points to this connective tissue. The
lattissimus dorsi attaches the upper extremity to this region, and the gluteus
maximus is also associated with it. To clarify, the lats actually insert onto
the humerus, furthering the connection, and the gluteus maximus inserts on the
femur, or thigh bone.
The system is nothing short of genius. Any
movement which requires the lower body incorporates gluteal contraction, which
automatically increases spinal stability! Vleeming and colleagues did much to
conform this integrated system. They tested how much tension was measured in
the TLF with a number of muscles. It was found that, “Traction to a variety of
muscles caused displacement of the posterior layer. This implies that in vivo,
the superficial lamina will be tensed by contraction of various muscles, such as
the latissimus dorsi, gluteus maximus and erector muscle, and the deep lamina by
contraction of the biceps femoris.” From these results, the following
conclusions were drawn (38): “Anatomic structures normally described as hip,
pelvic, and leg muscles interact with so-called arm and spinal muscles via the
thoracolumbar fascia. This allows for effective load transfer between spine,
pelvis, legs, and arms--an integrated system.” They postulate that, “the
combined action of these muscles assists in rotating the trunk, while
simultaneously stabilizing the lower lumbar spine and sacroiliac joints.” The
author mentioned above by the name of Eric Wilson, also concurs with their
results by stating that, “The TLF is connected to the upper extremities by the
latissimus dorsi and to the fascia lata by the gluteus maximus muscles.
Targeting the latissimus dorsi and gluteus maximus is also important because of
their contralateral coactivation capability, thus strengthening the latissimus
dorsi assists the gluteus maximus in generating force and vice versa (6).”
The significance of this cannot be
overstated, especially when programming the nervous system. What I have done is
further research the importance of when an athlete should contract the gluteus
maximus, in relation to a lift. I found that Dr. Noe and colleagues had
performed a magnificent study on the subject (24). They wanted to test
hardcore, experienced weightlifters who have sustained incredible loads with
minimal back disturbance. I believe Mr. Blood Stained Shins Powell would
approve of the study, as it incorporated deadlifts!
Josh
”Blood Stained Shins” Powel's Logo
Muscles tested included the "gluteus maximus,
quadriceps, latissimus dorsi, and erector spinae in 4 weight lifters and 11
asymptomatic control subjects.” That is to say, that the hardcore, experienced
lifters’ recruitment patterns were directly compared to non-effective lifters to
find what exactly was the difference in their recruitment patterns. It was
found that “the weight lifters achieved maximal force at 50% of maximal lift
height, whereas the control subjects achieved it at 67%.” This is a tremendous
difference. The authors noted a significant correlation between early gluteal
contraction and maximal force generation. That is, the experienced lifters
contracted this region much quicker than their counterparts. It was also noted
that “This process would stabilize the pelvis and permit the erector spinae to
extend the trunk more efficiently.”
Recall that the TLF is composed of three
parts. The first two attach to the transverse processes of the lumbar region.
The third section, however, attaches to the spinous processes of the thoracic,
lumbar, and sacral region. Thus, when the internal abdominal unit contracts
laterally, or when complete circular tension is used like a neck brace to
stabilize the spine. However, the gluteus maximus is associated with the aspect
of the TLF, which finds its attachments on the spinous. Once again, the Lord
spared no expense here, as this muscle group has a direct line of pull to the
specified region.
Summarizing with a demonstration
1. Stand up, and imagine that your shirt is
the thoracolumbar fascia.
2. Now, cross your arms and reach behind you so that your right arm grasps the
left side of the posterior aspect of your shirt, while your left hand does the
opposite.
3. Now pull on your shirt while uncrossing your arms. Note the tension and
increased support that the shirt gives you, as it tightens around the lumbar
region. Such a demonstration is comparable to the transversus abdominus and
internal obliques drawing the abdominal wall inward and tensing the TLF.
4. Now release your shirt. Reach behind your back and grasp in the middle of
your back a section of your shirt.
5. Then pull or tug straight downward. This is similar to the line of pull
created by gluteal contraction.
Achieving Peak Spinal Stability
1. Studies show that endurance of the trunk
musculature is an extremely vital component. You must be able to both recruit
and maintain strong recruition throughout a set. For example, during a set of
squats, if you lose your ability to co-contract the muscles which draw in the
abdominal wall, your spine will no longer have sufficient support and injury is
likely to occur. Such a concept is especially vital to the bodybuilder, who is
no stranger to long and hardcore sets.
In order to accomplish this, your abdominal drawing exercises will emphasize
both endurance and timing. I will construct a program which will allow this
shortly.
2. We will want to train the NT to recruit musculature properly while
training. This will call for varying tasks which ask the user to voluntarily
contract the TVA, followed by the gluteus maximums primarily.
3. Once you are confident in your ability to use this stabilization system, you
will coordinate it into Compound lifts.
Exercises To Incorporate
1. Abs At Work - While at your desk at work,
you will want to practice drawing in the abdominal wall while seated in a
correct posture. That is, with a normal spinal curvature. Simply draw in the
belly button toward your spine and hold it in tight. The goal is to hold it as
long as possible while still breathing. I suggest a progressive application
like so:
Day One: Draw in abdominal wall and hold for 20 seconds. Now relax. Wait 10
seconds and repeat. Now relax. Wait 10 seconds and repeat.
That is one set. Perform 4 more identical to it.
Day Two: Rest
Day Three: Draw in abdominal wall and hold for 30 seconds. Now relax. Wait 10
seconds and repeat. Now relax.
Perform 4 more identical to it.
Day Four: Rest
Day Five: Rest
Day Six: Attempt to perform 4 sets at 60 seconds.
2. Variation - This can also be performed at home, on your hands and knees,
which is the traditional method of utilizing the drawing in maneuver.
Once you have mastered the above, you will be ready for more specific
exercises. Once again, Eric Wilson's strong commitment to research has enhanced
our area of understanding in this subject, and many of these are based on his
insight (6).
3. Straight Arm Pulldowns WIth Stabilization
- Straight arm pulldowns are a "straightforward” exercise. Simply attach a
short bar to the high pulley extension, and place your hands on the bar (palms
down). Normally you would simply pull the bar straight down towards your legs,
with your elbows extended the whole time. Such an exercise targets the lats,
for example, and other extensors of the humerus. However, this is not simply a
lat exercise, but a re-programming sequence. The weight should be relatively
light to begin. No more than 50 percent of your max. Again, begin with your
hand on the attachment. Before lowering the weight, draw in your belly button,
followed immediately by a contraction of the gluteus maximus. Now pull the
weight down. Following this, you will go back to the beginning aspect of the
exercise (i.e. let the weight come back up while resisting it), and as you reach
the starting position, release the contraction of the gluteus maximus, and then
release the drawing in of your abdominal wall. You will repeat for 30-60
repetitions. This develops motor learning, as well as endurance in the target
musculature.
4. Internal Oblique blast - Lie flat on your back with your arms at your
sides. You are not allowed to protract the scapula or flex the neck.
Shoulder (scapular)
protraction -
Used
when spreading the lats.
Thus, mobility is indeed limited. Begin by sucking the gut in as described
above. Now attempt to touch your left foot with your left hand and
simultaneously turn your upper body toward the left. However, you will stop as
soon as your shoulder blade is off the floor. Once this occurs, hold for a
second, and lower. Finish set when exhaustion is reached.
5. Dumbbell Pullovers With Stabilization - Here we work on proprioception and
targeted stabilization. These are performed on the floor with the knees
slightly bent. Utilize straight arm pullovers. Begin with the dumbbell
overhead. Suck in the gut, and then flex the gluteal muscles, followed by a
lowering of the weight. Wilson suggests that you actually "predict (6)” when
the weight will touch the ground behind you, thus developing the proprioceptive
effect. Bring the weight back up, and release the gluteal contraction, followed
by releasing the drawing in action. Now repeat. Again, light weight should be
used, and reps should range from 15-30.
Program Defined
Week One - Perform as instructed: i.e. 4-5 sets, three times during the week,
until you work your way up to 60 seconds utilizing a basic drawing in technique.
Week Two:
Day one of the Week
A. Begin by performing two sets of 60 second drawing in maneuvers while on your
hands and knees.
B. Perform two sets of straight arm pulldowns at 50, and 30 repetitions,
respectively
C. Finish it off with one set of pullovers at 20 and 15 repetitions.
Day Five of The Week
Week Three:
Repeat
Week Four:
You will be extremely confident in your ability to coordinate the above
movements, and significant motor learning will have occurred. At this stage, we
take it to a game situation! Your goal is to focus on activating the drawing in
technique with all activities which call for stabilization. For example, before
performing a lunge, draw in your TVA, before lunging. You will now keep it
drawn in the entire set. On a military press, focus on drawing in the TVA first
before unracking the weight. After consistently performing this, your motor
system will have learned to recruit in this amazing sequence, and your stability
will sky rocket! I have also shown convincing studies which demonstrate that
lifts will also be tremendously more effective(31)!
Proprioception
Studies show that aerobic
conditioning, as well as aerobic work, decrease lower back pain (23). One of
the reasons is that aerobic locomotive exercise stimulates activation of
important stabilizer muscles of the spine (18).
However, I felt that there was a further mechanism which was correlated with
these results, which led me to research studies on proprioception as related to
spinal stabilization, namely under conditions of fatigue. It was my view that
such studies would show a positive correlation between fatigue and this sense.
Interestingly enough, it was at the turn of last century that one field of motor
research was blessed with one of the most Brilliant scientists the world has
ever known. Sherrington's theories are still used today. It was he who
ultimately coined the term proprioception, which literally means the sense of
the body's place in space (18). Kavounoudias et al. states that, "the central
processing of proprioceptive inputs that arise from numerous muscles contributes
to both awareness and control of body posture.” They also state its role in
“balance control and body orientation.” Numerous receptors detect degrees of
stretch (muscle spindles), and intensities of contraction (golgi tendons) (20). The more sensitive you are to joint movements and the intricacies of
contracting muscle groups, the greater your form will actually be. It is a
known fact that the disruption of kinesetic perception (similarly to PC) will
cause drastic miscalculations in our movements (32,37,18). Tamella,
Kankaanpaa, and Luoto, each experts on spine mechanics, states that, “Protection
against spinal injury requires proper anticipation of events, appropriate
sensation of body position, and reasonable muscular responses (36).”
As a consequence, they tested the proprioceptive abilities of 57 people with
back pain, vs. 49 without such hindrances. ”Their ability to sense a change in
lumbar position while seated on a special trunk rotation unit was assessed. A
motor rotated the seat with an angular velocity of 1 degree per second. The task
in the test involved reacting to the perception of lumbar movement (rotation) by
releasing a button with a finger movement.” It was found that those with back
pain notably had lower proprioceptive abilities than those who were healthy.
However, both groups’ sense of their place in space lowered considerably while
fatigued. They conclude that, “Lumbar fatigue impairs the ability to sense a
change in lumbar position. This feature was found in patients and control
subjects, but patients with low back trouble had poorer ability to sense a
change in lumbar position than control subjects even when they were not
fatigued. There seems to be a period after a fatiguing task during which the
available information on lumbar position and its changes is inaccurate.”
We can therefore conclude the importance of a strong cardiovascular base if one
is to take on this brutal sport. Those without sufficient endurance will have
lower kinesthetic perception when compared to athletes who do take their overall
conditioning seriously. This calls for three things.
1. Cardio should be a part of a bodybuilding regimen for overall conditioning.
2. High repetition work for each body part should be included for localized
endurance.
3. Posing must be taken seriously, as a keen relationship must be developed
between each muscle group.
Conclusion
We often refer to those without strength as
“spineless” or “without a backbone.” It was my sincere hope to show you the
truth of these sayings today. Do not expect to succeed with as glaring a weak
point as a weak back. Conversely, expect to clarify the path toward your
athletic endeavors by strengthening this region and all aspects which are
intimately associated with it.
Yours In Sport,
Jacob Wilson
President Abcbodybuilding / The Journal of HYPERplasia Research
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