Network Magazine spring 2014 | Page 63

The 30-second article • Real-life muscle function explains how muscles perform when people are going about their daily activities • The real-life function of most muscles is to limit unnecessary stress from the ever-present forces of gravity and ground reaction forces • Muscles tend to work in a fashion similar to bungee cords: tension increases as the fibres elongate, simultaneously slowing down force and storing energy for use when the fibres subsequently contract • By understanding the real-life function of muscles you will be able to design both corrective and performance enhancement exercises for clients to slow the spine as it bends forward. The tension generated as they lengthen can then be used to pull the spine back up again into an upright position. The abdominals function as a counterpart to the erector spinae group by lengthening to ensure the spine doesn’t extend too far backward as the torso is pulled back upright. When these groups of muscles are healthy and functional, they work together like alternate sets of bungee cords to prevent the spine from arching or rounding too far or too quickly, thereby minimising unnecessary stress to the spine (Myers, 2001). This means the performance of spine extension exercises and abdominal crunches are not the most functional ways to strengthen the back and abdominal muscles. An exercise that would more effectively train these two sets of muscles would see you instructing your client to bend down and pick up a medicine ball and then reach back over their head and throw it to you. This exercise would require the erectors to lengthen to slow down the spine as it bends forward to pick up the ball and the abdominals to lengthen to slow down the spine as it arches backward in preparation for throwing the ball (see Figure 2). As mentioned previously, it is important to warm up and stretch the target muscles before loading a client’s program with the increased demand of functional, real-life exercises. Furthermore, if you suspect your client has a back injury, it is recommended that you obtain clearance from a medical professional before facilitating the exercises outlined above. An understanding of the real-life function of muscles will help you design both corrective and performance enhancement exercise strategies that train muscles to react appropriately to the forces of nature (i.e. gravity and ground reaction forces). By progressively integrating these types of exercises into your clients’ programs, they will reach their goals more easily and you will set yourself apart as an industry expert who understands the true nature of muscle function. For references read this article at fitnessnetwork.com.au/resource-library Justin Price, MA is the creator of the Network Corrective Exercise Trainer Specialist Certification course, The BioMechanics Method®. His techniques are used in over 25 countries by specialists trained in his unique pain-relief methods. fitnessnetwork.com.au/biomechanics WANT TO HELP CLIENTS WITH BACK, SHOULDER, KNEE, FOOT OR NECK PAIN? Then check out the Fitness Australia-approved BioMechanics Method Corrective Exercise Trainer Certification, powered by Australian Fitness Network. Consisting of five distinct but interconnected modules, you’ll learn step-by-step processes for working with people who experience muscle and joint pain through the integration of postural assessment procedures, corrective exercise principles and life coaching strategies. Created by corrective exercise expert Justin Price and delivered entirely online – anywhere, anytime – this easy-to-understand and implement method is a must for any trainer who wants to help their clients move better and achieve their goals. Ranging from 7 to 10 CECs and from as little as $139 for Network Members. 1300 493 832 | FITNESSNETWORK.COM.AU/BIOMECHANICS POWERED BY NETWORK SPRING 2014 | 63