Back bends
Replies page 2 of 2. Back to the start of the discussion
44 replies · page 2 of 2
Sign in or create a free account to reply.
Replies page 2 of 2. Back to the start of the discussion
Sign in or create a free account to reply.
↑ Show earlier replies (page 1)
luvlee ·
For me personally, I would be using it to open my upper back since my lower back is where the issue is. My chiropractor says that there is a natural curve in my lower back and that is why I get the pinched nerve, so I should not try to get more bend in that area because it just crushed my nerves. Working on my upper back would help even what bend I have out.
Veena ·
luvlee, you always want to focus on the spine as a whole, so yes, focusing on just the lower back is usually not necessary as this is often the easiest (not best) place to find mobility. I also have a curve in my low back and training has been wonderful for it. I use to have chronic back pain as a teen, in 20s and after kids, until I started training properly. I would ask your chiro why he feels training is not recommend because often it can help, then ask for suggestions for exercises that are appropriate for your back!
something that has been very helpful for my back and backbending has been to also work on stretching out my quads and hip flexors. when those are tight it puts a lot of pressure on your lower back. also work on opening the shoulder and strengthening my upper back. that way I am able to distribute the arch of my backbend more into my upper back. it has been a slow gradual process. so if I'm working on my backbends I make sure to stretch out my splits first. it helps to open my hip flexors for backbending.
luvlee ·
She just said that bending my lower back is why I have punched nerves and that I should avoid bending my lower back to avoid the nerve pinching worse. Every time I would do any back stretching, I would be crippled and at the doctor the next day and it would hurt for weeks just from doing camel stretches and such. She just said we are all different and I can not bend like that without making my condition worse. Good to know because I have been injuring myself trying so hard and wondering why I would never progress and get worse every time.
Camel pose is still one of the trickiest for me. I have to be very careful doing it. it is the worse on my lower back. couldnt even do it till my hip flexors got much better and my abdominal muscles were alot stronger. I wouldnt even worry about camel pose for you right now. that one is tough! i still skip over that one some days. that one can screw up my back and I can barely walk for days. atleast it used to be that way. it used to suck pretty bad. so sorry you are going through that. that may be something you will need to build up to much later. also, I have to come out of a stretch very very very very very, did I say very, very slow. if I come out of any back stretch at even a normal rate of speed I can easily get that pinched nerve that lingers. there is lot of thinking when it comes to back bends. seriously so much concentration and strength. I had to relearn how to lengthen and support my spine throughout any back bendy stuff I do. when I was younger I would just collapse into my back bends because Im very bendy in my lower back. cant do that no more. I've had to really change my approach to flexibility as a whole and think of it more from a strength based approach
your doc wanting limited flexy training would make sense, esp if the pinched nerve is related to a disc issue or a bony abnormality. It's good you are staying active and I would think a lot of pole stuff would be good cuz stability and strength is what usually helps lower back pain (and hence the not wanting to stretch it too much). There's an ongoing debate over whether stability or mobility is the cause of back pain...currently seems most are of the belief most people are too mobile in their lower backs so things are kinda slippin and sliding down there. Working on creating a natural girdle/support and doing deep DEEP core work is so important. We just have this big gap of space between ribs and hips that is thoroughly unsupported by any bone besides the vertebrae. It's unlike any other area except the neck, which is not nearly as load bearing as the low back. So if that area is too tight or too loose or even just developed asymmetrically it can cause issues. All of which it sounds like you already know but just putting it out there in case others find it helpful. It's one of the reasons why training core work evenly on both sides is so so so important.
luvlee ·
Honestly, I hate to admit it, but I have been poling for 6 years and have a terribly weak core. That makes sense.
luvlee ·
That is why I am excited for this months challenges!!! I had to skip last months, so it should be fun!!
Pilates. Seriously. I know I sound like a broken record saying that but nothing has taught me how to engage me core better than that and if you do a mat sequence you have the floor as your guide and there is very very very little chance of overarching in the beginners series. It's perfect for someone who over arches their low back. I am one of those peoples. So far I've avoided pinched nerves, but my pelvic/spine structure is abnormal so if I go too long without training/strengthening properly. Man. Let me tell you. I am in some PAIN. And it doesn't take long for that pain to set in ...but if I even do like 5-10 minutes of pilates a day it seriously changes so much. I broke my pelvis when I was in high school and I seriously credit Pilates as to why I am still a functioning human being lol been using the same book for 10+ years now...and it's still awesome :)
I skipped last months challenge for the same reason! ^_^ this months challenge is made for us!
Veena ·
I think too many pole dancers take a break and then try and jump right back into where they were before. Big mistake, I think slow and steady, starting with basics is best, but that's just how I roll....😎 It's the whole reason I have the 30 day programs. Please keep in mind the April challenge is not progressive and is not meant to take the place of proper instruction! ☔️
I took a break from pole and when i was ready to start again I did the 30 days to flight plan BY THE BOOK (even when i wanted to skip ahead hehe :) and yeah. you def made those very well and put a lot of thought into them. I had a crazily strong invert after doing the 30 day plan that i didnt have previously. On that note Veena, I have wondered what constitutes a "break." 2 weeks? 3 weeks? a month? or maybe its just relative to how much you usually pole? Sometimes i'll take like a week and some change off pole and come back not landing things i was landing before, but little new things, nothing nuts....does that mean i should scooch it back a bit toward basics for awhile?
I glued the yoga mat onto my PVC last night. Sadly it took three tries since I didn't account for the thickness of the yoga mat. Anyway, posted a video of my first attempt on it. I watched the video again and will incorporate more of their warm-up, but I wanted to see where I was. Um, it may be long road, lol. https://www.studioveena.com/videos/view/551becc9-8a30-4443-8d88-4e7a0a9aa0eb
Oh and I did just talk to one of my construction guys. We have tons of scrap PVC and HDPE pipe in our yard. I'm going to try and make an 8" wheel and a 12" wheel. I think starting smaller might be better for non-flexy backs like mine, but I won't know for sure until I try. The HDPE is much thicker than PVC, but besides being a tad heavier, should be fine.
Veena ·
Lucca, I count more than 2 weeks off a break, but if it's under a month off I start back up with one day of conditioning and easy training. If it's more than a month I do about a week (3 days of a week) of conditioning, strength and strength based pole work, before I let myself get back into thing heavily. I also never do split grip work often when I start up again, and really I just limit it for every session.
wow i am loving this thread!! some really amazing tips , you guys are awesome =D
@Lucca Valentine: I love reading your posts! I am in massage school and also studying for personal trainer cert. Training core both sides IS super important, and that's why I train both sides with every pole move (except when freestyling, where that's all out the window) because pole utilizes the deep core so much. But for people who do have asymmetries in muscle tone in the muscles groups of the torso, working both sides equally is likely never going to balance that out. That's why seeing a qualified physical therapist or other professional who is skilled in body assessment is so important; they can customize a workout plan to help balance your body. If you are asymmetrically toned, they are likely not going to assign a symmetrical training regimen until the imbalance has improved considerably. This may take time. Many of us come to pole with imbalances already locked into our posture - especially since we are the first generation to see pole become more acceptable so that younger people might begin training this form of dance. My point is that many of us are older than the average dancer. Now that I am starting to get into more advanced levels of pole I have not been able to work around my imbalances anymore without addressing them with deep structural bodywork. I recommend that any serious pole enthusiast work with a qualified therapist who can assess and advise them.
Agreed! Congrats in massage school at your cpt training! I do stand by training both sides evenly with the disclaimer of recommending you only train to the highest level of your weakest side...if that makes sense...if you can do 5 oblique crunches on one side and ten on the other, it may be appropriate to perform only do 5 each side until it evens out. A lot of PTs prescribe asymmetrical exercises to fix asymmetries but its not the universal approach for imbalances and there is a school of thought that disagrees with that approach as it can create an overcorrection pattern/new batch of issues. But, I def agree that it's best to find a trained professional to work with you if at all possible :)
