Thursday, March 6, 2014

Back and Belly Butter Burner!


3/1/2015 - In THIS POST  I mentioned feeling compelled to update older posts on this blog. This is one of those posts!
The jist of my update is that I've fallen out of love with the cue "lift your ribs." It's fine to lift your chest up if your rounded shoulders have allowed it to slump forward. Using the cue "lift your ribs" usually achieves this quite quickly but sometimes at a price. If you get all over enthusiastic and lift your ribs beyond normal position you are then thrusting your ribs and that can create an entire bundle of issues in and of itself!

Thrusted ribs are often hiding a kypnosis and tend to make your abs look flatter - but the price you pay is steep! Rib thrusting will increase lumbar disk compression and pelvic mal-alignment. It's also going to weaken your core over time.

So long story short, lift your chest and ribs into proper position but never thrust you ribs forward. Oh! You'll know you're thrusting your ribs if the are sticking forward (front ribs not the sides) and you can run your fingers down over them and poke under them a little bit. When they're in proper position they're flat (even if they're bony) and you really have to dig - thrust them - to get under them. Ok that's my update!

I've talked about this before.

It's so simple. When you're walking or running outside or on a treadmill keep your ribs lifted high and "set" your lats as well.

To find your lats and feel them contract in the way I'm talking about simply stand or sit up straight, bend your elbows at right angles and pull them back until your chest arches forward a bit. Feel the muscular contraction on  the sides of your mid to lower back? Those are your lats and keeping them slightly fired helps keep your chest and shoulders open. Lifting your ribs automatically makes it easier to contract them slightly. I'm not talking about holding your elbows back for your entire walk or run, that was just a way to initially connect with those muscles.

Thinking in terms of a heavy tailbone also helps me beef my "on the run" midsection workout.

Try it, you'll be amazed at how much you'll feel it the next day.  

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