Hey Mobiones,
Today’s mission is about understanding the relationship between missing hip extension, and extension based low back pain. When athletes are getting up from being prone (think pop up in surfing or getting up after the pushup portion of a burpee) and they are tight in the front of the hip, they tend to create and extra “hip” joint right in the middle of their low backs. Think about it. If your hip is tight going into extension, its way easier to extend one of your pinche little spinal joints that that monster hip capsule. You get the extension you are looking for and poof, two million extension episodes later (or one burpee challenge) and you’ve got a wicked case of brohken-itis. (Brohken is the technical term to describe someone that has lost spinal positioning under load btw. As in, “Dewd, you are Brohken!) How do we solve this problem? Simple, open up the hip and control the pelvis spine relationship before you start moving quickly. Slay the Brohken-Beast already.
Mission: Collect 2 min in each of the three hip openers, both sides. Which was “worse” for you.
Kstar
12 Responses to “Episode 328/365: Better Surfing MWod & Protecting Your Back From Over Extension”
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Olympic lifter here. Recently pulled my trap, and was wondering if you can give a brief overview of best practices for healing on a muscle tear? Thanks for all you do.
Awesome segment- in the video you mention that most people sleep in over-extension which makes it hard to get up and surf. I know this has been discussed in the past, but it’s still not clear from looking at previous videos- how do you avoid sleeping in overextension?
Also, another surfing related problem is outside hip pain on the back leg – any suggestions for treating that? Banded distraction?
Thanks for this one Kelly. Been surfing for 30+ years. I have occasional back pain and neck stiffness from paddling. Will definitely give this a go
Looking forward to a snowboarding one! Its snowing in Colorado!
I would be interested to hear your opinion on paddleboarding. Competitive races are popping up all over the place. In terms of proper technique (which there is proper form in place)and lower back pain I’d be curious hear your opinion. It’ll be an Olympic sport at some point! Thanks!
I jammed my finger during jiu jitsu class yesterday and it hurts really bad today. Do you have any tips on how to expedite the healing process?
I appreciate your time and all of your hard work for us.
Stay Gold,
- Rene
In Treat Your Own Back, McKenzie says to let the back sag (i.e., don’t squeeze the butt) when doing the pop up movement (extension in lying). Is there a conflict with what you are recommending or are the movements different because the objectives are different? Squeezing the butt makes my lower lumbar region feel better, but am I getting the same “stretch” as when I relax my butt? Thanks.
Kelly,
I appreciate this MWOD and was wondering how this correlates, if at all to GHD Sit-Ups. I would LOVE to hear your thoughts on proper form and ROM on these. -Thanks
I recently hurt my lower back after over-extending during 1 rep max of thrusters. There is still a lot of pain in the area. I have been icing and resting. What can I do, stretching wise, to help? I probably shouldn’t do the exercises in the above video until I’m pain free, correct? Thank you in advance for your help.