The Sports and Spine Room

18/01/2020

10/09/2019

🤕 MID BACK PAIN ⚡⁣⁣
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⭐⭐⭐ PART 1 ⭐⭐⭐⁣⁣
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The thoracic spine, most commonly known as the ‘Mid back’, is located above the low back (lumbar spine) and forms the foundational support for the neck (cervical spine) above. ⁣⁣
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📏 The thoracic spine is the longest region of the spine⁣⁣
🏠 It houses 12 vertebrae numbered T1-T12⁣⁣
🦴 Each vertebra has an attachment to a rib either side. ⁣⁣
⚔️The thoracic spine is less mobile than the other regions of the spine due to its attachment to the rib cage which is protecting your organs.⁣⁣
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A Danish study in 2012 surveyed 34,902 people to find out if they had ever experience back pain (Leboeuf-Yde et al., 2012):⁣⁣
📚 17% or 5,966 people of the people surveyed had experienced mid back pain, with 76% of them suffering mid pain in the last year.⁣⁣
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“WHAT CAN I DO?” ⁣⁣
Spinal Manipulation can be a great way to reduce the mid back pain! ⁣⁣
📃 Studies have shown that adjusting the spine has positive effects on the pain, with participants reporting less pain and disability. A decrease in spine stiffness and an improvement in mobility were also noted (Pagé & Descarreaux, 2019; Pecos-Martín et al., 2017; Walser, Meserve and Boucher, 2009; Takatalo et al., 2016)⁣⁣
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But that’s not all, there are also some exercises that may help too, but we’ll save that for part two 😉 @ FightFit Boxing Centre

04/09/2019

🏋🏻‍♂️ PALLOF PRESS⁣⁣ 🏋️‍♀️
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The Pallof press is an anti-rotational exercise. When performing a Pallof press the athlete must resist the force from the cable or resistance band rotating them to one side. Preventing this rotation requires strength from the abdominal, oblique, low back and gluteal muscles (Dewar, 2019). As the person presses out the resistance becomes further away from the persons centre of gravity and therefore becomes harder to resist the rotational force.⁣⁣
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There are many variations of the Pallof press, the video shows a single leg Pallof press. This is a progression of the standard Pallof press, as the base support is a lot narrower when standing on one leg requiring more balance and stability.