Tag: squat with back pain
How to Squat Safely and Correctly with a Back Injury | Feat. Tim Keeley | No.71 | Physio REHAB
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all right we’re here today with Nicky and we’re demonstrate you how to do a squat properly and safely when you’ve got a dispersion and how to prevent any disc injury so with Nikki she’s got a current put and when she squats we’ve got to make sure she doesn’t get below what we call a break point so Nick if you precisely show us like a squat for me and we’ll just go side on what we want to make sure if she doesn’t do that but went connection form thing and so a lot of people this sort of degree will be 90 units so she goes need lower than that can you see that what happened there so if you come and I can have a look at this she goes from at this is she’s also a little very widened at this extent as well which we’re going to fix as well but when she descent lower did you see how that opens up there now what she’s doing she’s not even actually at 90 degrees hitherto down now they’re now at that point she’s actually rounded in now which is bad for her disc prominence so come on back up again because then she goes into extension which kind of gleams the as there and she comes up again so for this one for her safety-wise and for anyone who’s got a disc bulge and wants to prevent any back ache as you can go below the target where you’re going to lose neutral prickle so at that point there she can’t make that low-toned now for some people they’ll be able to go lower than that they’ll be able to go right to 90 severities because they’ve got accumulations of range in the trendy they’ve got a really good core stability here they don’t lose any neutral backbone but for her she needs to be very aware and look in the mirror about her position so you see that neck so if you come down again for me – she needs to go – woo come back up and she need to get used to where that situation is okay because if she goes in lower she goes into flexion she’ll then posterior projection that saucer and then reinjure herself so she’s got to work on that the other thing she’s got to work on is she charities being hyper diversified here all right so this position here needs to actually become a bit of neutral now I don’t mean go into flexion I make she exactly needs to stay in neutral so she’s got to really hold the line interior with her core there and when she hunker she’s got to keep it on she wants to just till she wants to incline this pelvis like that to kind of squat because she wants to behold her sticker increase instead of go into flexion but that becomes really bad when she gets down the bottom so she’s got to learn can I regard neutral in the backbone and deflect at the hips so the hips have to go down and back so try that for me neck there you go that’s better and then she stops Laura Laura like she still has to watch her burst top she stops her neutral backbone just so much harder right and then come back up with hip postponement so when she comes back up she doesn’t have to then tuck a slacker under it’s actually in neutral so the gimmick is start a neutral and go very slowly down expand the trendies backwards and down into that position that she maintains initial don’t go below that breakpoint and glance the butt and then when she comes back up he’s got an alia to extend and then she comes back neutral and that’s it hard to practice and she’s just make the body weight of mine because it’s if you try and introduced stockpiles of heavines on there she’s going to one go into an age-old structure but she’s also just going to load the prickle which we don’t want okay so for her it’s going to be really hard for her to try and try that again with a table it’s going to try it it’s going to be hard for her to do a back squat in that position because if occur in the shift if she tries to a back squat what happens is you tend to extend through your backbone up that so she’s going to find it relatively hard to keep a neutral when she goes down so you try that for me yes just kind of find it see that did you see that so she went straight into extension that point there come back up again so I don’t really like this for knee hurting so you wouldn’t elevate someone’s ends if you had patellofemoral suffering you wouldn’t do that but for her what we can do as long as those feet are apart she prevents her knees apart we can elevate her heels to help her with her spinal slot when she hunker with the intention that you’re going to take these sheets away at some object okay peculiarly if she has knee pain we’re not going to use them but now try that for me and you’ll find that she is able to maintain a better form there’s that but Winkie so again let’s try that again this is where hands-on helps a little bit so neutral she sits down and back comprised hold chase and then come back up and I’m just pas it with my hands is an attempt restrain her a neutral earn her be into the trendies the most try again for me attend didn’t do that by yourself and she’s a little bit too upright do you see that so we’ve got to try and get her directions of her upper figure the same as shin okay so try that again for me forward North upper body that’s a bit better we’re getting there chase and then come back up and bummin yeah okay so this is how we learn to try and get a better and better squat what I would do with her though to meet things even better as you were doing a front hunker so front hunker the refuge the bar so we better to rub her you start off with a kettlebell there you go now that’s ten kilos with her times difficulty one-tenth time who does trouble ten kilos is okay I probably wouldn’t go to twenty this stage just straighten your paw up for me in here that’s it alright so from here because the way from the front she can then concentrate on what’s going on with their sticker here so try that again so reciprocal backbone sit back hold push back up I’m forward so make sure you don’t fold the projectile under that’s missile forward so you extend the hip go again fine good and come back up and again she’s maintaining still a quite an upright spine we’ll get that angle forward a little bit better as we go but that’s looking really good now tips for her is to so she can see what she’s doing she needs to then vanish line-up onto the mirror and realize her own sticker and make sure that’s all correct but that’s great okay okay we’ve practised a little bit so show us again when you no need to do and she’s using now the mirror slope on and what she’s going as method better proficiency now which he watches it and now she’s got that excellent slant of back and shin together she’s got a knees wide okay she’s got a feet latitude knees wide she doesn’t want to be like this okay go again and she’s worked out how to not but gleam and continue a neutral spine not be too upright keep it forward a bit but likewise she’s worked out how to not extend here she’s worked out how to extend at the hips and keep the spine in neutral so she’s before she was sort of sitting her bum outwards now she’s holding here and now she’s worked out that you can bend here and being now squat down to fall in and those the two points of fulcrum and then this will naturally come down and you’ve got that perfect I live in there and yes we’re up on a sheet as you carp again and when she’s looking left it’s really hard to hold a load so you practice with a reflect with no weight so you’re not sort of wrecking your cervix with a heavines and then as you get the form right then you can add the value as you get better score stability better awareness of hip pinch now take the plates away
