5/9/18 - Lumbar Spine Issues Be Gone

If you imagine yourself as a skeleton, you should be able to see the general structure of bones that makes up your shape. I’d hope, at least, that you’ve seen enough Halloween decorations to get the gist. Take a quick scan of your structure, and you’ll notice that your trunk, or the space between your shoulders and your hips has a vulnerable spot. It’s between the bottom rib and the hips.

This area is central to the large mass of the human trunk, but is only structurally supported by just a few vertebrae. This is the lumbar spine.

It’s no coincidence that low back pain is a nearly ubiquitous chronic issue for humans because of this very fact. A great deal of stress is focused on the trunk because it’s from where movement emanates and, like they say, “a chain is only as strong as its weakest link”. If the structure of the trunk were a chain, with the spine being mostly supported by the beautiful safety of the rib cage, the lumbar spine is the weak link. This is why it is often the first to break, so to speak.

Keep in mind that the chronic pain and nagging issues many of us face is not par for the course. We can and should be pain free people. We just need a mechanism to protect this area, which is where bracing comes in.

If you stop imagining yourself as a skeleton and start thinking of your body as it actually is, you’ll notice that your upper body isn’t balancing on the little twig of your spine anymore and that this space between your bottom rib and your hips is filled with tissue. This tissue is either functionally supporting your lumbar spine or it’s not. For most people with pain, it’s simply not.

Proper bracing isn’t just about being strong in your trunk, either. It’s about bracing correctly. In fact, bracing correctly is  how to get strong in your trunk. This bracing is called intra-abdominal pressure and it’s the body’s way of coordinating the diaphragm, the abdominal muscles, and the pelvic floor to create three hundred and sixty degrees of outward pressure to turn this “weak link” into a solid structure. Effective intra-abdominal pressure turns this area with little bone structure of support into a shaken up can of Coca Cola so that it can transfer power and support loads just like the bony framework of the upper chest.

Want more info on how to create intra-abdominal pressure? Check out our friends at B!RTHF!T for more info.

Logan Gelbrich   

@functionalcoach

5/9/18 WOD

Complete the following for time:

1 Mile Run
30 Pull Ups
60 Push Ups
90 Squats


Then, with a 10 minute running clock:
1RM Clean and Jerk

Finishing Begets Finishing

Finishing Begets Finishing

12

Apr

2018

We all want to be closers. Closers, of course, are individuals that finish what they start. They get the job done. Since this coveted characteristic is much easier said than done, what can we do to build more of it in our lives?It may sound silly, but finishing begets more of the same. Starting and finishing small things bl ...
Read more

DEUCE Employees to Receive Full Medical

DEUCE Employees to Receive Full Medical

20

Dec

2017

Full time DEUCE Gym employees will now receive one hundred percent coverage of the highest caliber medical benefits possible, thus completing a long time goal for the organization. The lengthy process didn't disappoint in the fantastic levels of time, money, and bureaucratic gateways to make it a reality. Nonetheless, we've ...
Read more

Every Day is Core Day

Every Day is Core Day

6

Nov

2017

The following is a guest entry from B!RTHF!T Senior Leadership Team member, founder of Coulee Health in La Crosse, Wisconsin, and Dynamic Neuromuscular (DNS) Level-D Certified practitioners from the Prague School of Rehabilitation and Manual Medicine, Dr. Erica Boland DC.Last week, DEUCE Gym upped the core ante in the blog ...
Read more

FREE Community Workout Saturday

FREE Community Workout Saturday

6

Oct

2017

Join us tomorrow, Saturday October 7th, at 9AM for FREE fitness. The 9AM class on the first Saturday of the month is on us and it's always a ton of fun. This isn't just for members, either.All fitness levels are welcome and no membership is required to join the class. Bring a friend or three. We'll be waiting for you in the ...
Read more

Winning 101: A How to Guide

Winning 101: A How to Guide

6

Sep

2017

Well, folks, I hear you all loud and clear. You want to win. This is wonderful. What seems troubling to me, however, is the basic idea that winning is almost always more difficult than losing. By definition, you are choosing a challenge.Now, I’m game for this choice of yours. Hell, I respect it.Keep in mind, however, that ...
Read more

Developmental Frames (via the Deadlift)

Developmental Frames (via the Deadlift)

5

Sep

2017

There is a mathematical probability that you are a fully socialized person. This means that you’ve advanced beyond the developmental stages of childhood and, as a result, you have established values and your self-worth from your family, your community, and the organizations that detail your life. If this is you, a congrat ...
Read more

MISSING: Discernment

MISSING: Discernment

15

Aug

2017

What has happened to our discernment? It's our ability to be discerning that nurtures the evolution of our friend circles, communities, and ultimately our world. When you're discerning you say, "No." Discernment is principled and honest. We all have opinions but, surely, if these opinions are quite we cannot be discerning.T ...
Read more

When Exceptions are Distractions

When Exceptions are Distractions

9

Aug

2017

Let's think linearly for a moment. Students are students before they become leaders. Students master fundamental ideas. Thought leaders distill these fundamentals and lead by breaking them or adding to them.For the skeptical thought leader, the exception to the rule is your best friend. The outlier that proves the rule wron ...
Read more

FREE Community Workout + Beach Fun

FREE Community Workout + Beach Fun

2

Jun

2017

This tomorrow marks the first Saturday of the month. That means it’s time for the FREE Community Workout. We invite both members and non-members to DEUCE Gym for a complimentary training session at 9AM.These workouts are traditionally even more accessible than usual for novices. Of course, advanced athletes will be challe ...
Read more
Page 1 of 5412345102030...Last »