A-P Oblique Slings - Essential Spinal Stability Exercises | Tim Keeley | Physio REHAB
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- Опубликовано: 8 сен 2024
- #core #corestrength #backpain
I really like both these exercises as they focus on the static and endurance component of the lumbar spine and anterior abdominal 'core' whilst moving the arms independently, and CONTRA-LATERALLY. Many core and spine strengthening exercises (which are all great BTW) are either two arms and legs at the same time (ab wheel / supermans), or are complete body static (planks / side planks) or spinal dynamic (curls ups, reverse hypers).
The dead bug and the bird dog help teach your brain and body how to remain stable in the mid section and move the limbs opposite arm to leg like you would when you walk, run and play sport - using the anterior and posterior oblique slings
Dead Bug - for the anterior oblique sling
Bird Dog - for the posterior oblique sling
Also, both these exercises can be advanced of course with band load.
These was made as a request to shoot a video on anterior and posterior oblique slings. If you want videos on other topics, just let us know in the comments!
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Thank you so much. I have been doing "bird-dog" for 15 years. Usually I hurt my QL. One silly PT tried to make me do bird dog 4 weeks after a 3 level lumbar fusion without watching me. Crazy? Best explanation ever!!!
Hope it helps and you get that back pain, right. If you need more structured rehab ideas have a look at the lower back and core program @ physiorehab.com
Wow this is the best sling video on RUclips. Thank you!!!
Cheers! 😄
Can’t agree more!❤
Thank you. Great explanation of the mechanisms at play with these exercises. I have a weaker right glute after a ruptured L5 many years ago, despite a lot of work on it to activate it properly. I'll certainly incorporate these two exercises done properly to work on this. 🙂
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Wonderful explanation as always!
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Excellent content. Thank you.
Really helpful
Cheers
Great stuff!
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The best explanation I have ever seen on this exercise
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Excellent explanation of these exercises!
The way you described how to watch for the most common muscle defaults is so necessary!!
It’s always nice to learn new ways to cue yourself.
These exercises target my break area - the left transverse processors of my L2, L3, L4.
Thankfully no surgery was needed. But the damage was just beginning…
My injury created a one sided issue that I am still unwinding from. It’s been several years since my break. During this time my muscles have created a tornado effect to operate and propel my weaker side.
Hello compensating. :(
Three months ago I finally met “the One”… a new PT and my life is changing!! It is very hard work but I knew I could feel better.
Do not give up!
Thank you for creating and sharing your videos with us. 🙏
You’re welcome
Your amazing..❤❤❤❤❤❤❤
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Great explanations. Thank😊 you
You’re welcome 😊
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Grt video... Big fan of urs.... Kindly do a video on relaxing pelvic floor Muscle....
I am just finding out about sling exercises. WHY OH WHY do those in the industry not know about this? So many gym classes instructors not teaching these exercises correctly.
Brilliant; what you got for frontal and transverse plane stability?
McGill curls ups, side planks, paloff press
@@physiorehab wow thank you.
Hello Sir ! Your content is very accurate and very satisfying since i was just looking for exactly that ! So, thank you
I would like to ask for some stretches considering my legs since i have so much tension on my hip - back - glute part
Of course liked and subscribed!!
Yep just have a look back at the leg stretching videos
How often should these be done a week to strengthen your back muscles and core? Found out when I did the kettlebell swings my lower back moves. I only did it with a 15lb kettlebell.. But now the past 6 months my lower back hurts. I was recommended to check out your channels.
I would go for 3 times per week as a start
You've mentioned trying to talk when doing for instance leg hovers to check if you're breathing correctly and recruiting the right muscles.
This may come off as a silly question, but instead of talking can we try to sing to see if we are doing it correctly and challenge the core a bit more?
😂 of course
Do you have any alternatives to bird-dog? I have what my spine surgeon says is significant weakness of my right bicep and wrist flexor due to spinal stenosis and I lack the strength to do the bird dog correctly without leaning over to one side. I want to keep my core strong but it’s hard to do when I can’t do planks, push-ups and bird-dogs. Thanks!
tough one - can you do on knees and elbows perhaps?
So... myself and a lot of my clients (personal trainer) will have a hard hip pop/chunk while extending the leg in the dead bug. Is this from tightness or weakness somewhere?
Yes most likely a weakness and tightness issue through the psoas
How does raising the arm in bird dog activate the the lat? Those are its opposite movements.
Amazing video.
How many sets should you do of each exercise?
Should my arms and legs be shoulder width apart during the Bird Dog exercise?
Yes. Bird dog 10sec holds x 10’sets each side and dead bug 3 sets x 10 reps each side
just had ultrasound done and he saw that my left oblique is twice the size if not larger than my right by my right side back muscles are twice as big
I wish to have a session with you I had a motorbike accident I’ve a bulging pelvic disk a herniated L5 4/3 and 2 and a bone edema on my back right hip my pelvic is covered in bruises inside
Ok no problem - all Telehealth appointments can be made at physiofitness.com.au/telehealth
@@physiorehab it provides a list I want you not another ?
1:43 do u mean deadbug first and bird dog second? u mentioned deadbug first and afterwards
can i do birdog on my elbows to make balance easier? i have a twisted pelvis and its really hard to stabilize
It would actually be harder for your core
You look a dead ringer and remind me if the famous motorcycle Australian champion Kim A
Ok!