Spinal Neutralizing


After years of improper posture and chronic lower back pain, Judge Reinhold, is now
pain free and standing tall. He has regained 1.5 inches tohis youthful height of 6'3".
The Backbone Trail in Will Rogers State Park just north of Santa Monica.

The cure, prevention, and maintenance of back pain starts with
a neutral posture in synergy with a strong core.

Achieving neutral spine through exercise is possible for
most healthy people with normal postural imbalances.

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Neutral spine is a more specific way of saying good posture. In profile, there is a natural S-like shape
to the normal human spine. Too much or too little of this curvature can become problematic over
time for anyone, active or sedentary (i.e. scoliosis is abnormal lateral curvature). Exercising,
especially performing dynamic actions, can displace hundreds of pounds of pressure into the
lumbar discs. Developing better posture and form movements increases all types of strength
dramatically. A neutral spine will enhance over-all health and athleticism.



William Bellano was born just before the first Iraq war
when the first President Bush was in office.

INJURY PREVENTION

The soft discs between the vertebrae of the human spinal column are exceptionally vulnerable to
chronic pain and injury. If you are an athlete over thirty you already know this. Inactivity can
definitely lead to many aches in the back. The static tension created in the lumbar from sitting
with poor posture in an office chair over hundreds of hours is comparable to the stress of
riding a bicycle with poor posture a few hours a week.

Everyone understands why lifting heavy objects can hurt your back. Yet, just sitting still in poorly
designed upright plane seats can be the cause a lot of pain too. Sciatica and pinched nerves can
arise from simply being immobilized. Prolonged inactivity, bad posture, exertion, trauma or any
combination of these can bring on the same symptoms.

The cure, prevention, and maintenance of back pain starts with a
posturally neutral and flexibly stable spine.

"Will this help me Riverdance?" ~ Bob Bellano is a wonderfully twisted father to William.

SPINAL CURVATURE

The seven cervical (neck), twelve thoracic (middle), and five lumbar (lower) vertebrae each have
their own curvature. A majority of healthy people resemble this postural shape in our own
spines. Most adults even have a slightly lateral curvature to the right side. This occurs because
most of us are right handed. And yes, it is true, most left-handed people do not curve the
'right' way but do develop a slight lateral curvature to the left: Dominant side muscles can
create extra-curve in the spinal column. There is no need to try and neutralize this particular
condition unless it becomes problematic.

Adaptively lengthened and usually weak erector spinae in combination with weak core muscles,
gravity, and time are what lead to the shape of the typical older person. It is possible to prevent
and correct, to a degree, poor posture in most people. There are numerous variables to consider
in every aspect of physical (posture) training. Results will vary depending on the individuals
age, past injuries, genetics, gender, present fitness level, general health history, and especially
motivation (to name a few). With a long-term focus, a good percentage of us can achieve and
maintain a healthy, neutral, actively-stable spine.

PERFORMANCE

A neutral spine is even the base for peak performance in most every sport and activity.
Both Tiger Woods and Michael Jordan have a relatively neutral posture. Mikhail Baryshnikov
could not pirouette without his perfect form. Wayne Gretzky could be the exception to this rule,
but remember, he was not known for his speed and strength ~
he mastered hockey playing from the neck up.

FUNDAMENTAL DEVELOPMENT

Spine Neutralizing, Joint Stabilizing, Core Conditioning, and Flexibility
overlap one another like 'Ro-Sham-Bo' (rock, paper, scissors).

They are co-dependent, inseparable, and equal in importance. These are primary, muscle-balancing,
fundamental development pre-requisites for every active person, beginner to professional.
Ever play paper-rock-scissors? Take a distance runner who can barely touch his toes,
add a power lifter who can not safely throw a wiffle ball, and mix in the yoga instructor who
can not carry her own luggage. These are just real life examples of imbalances among athletes.

As a result of mastering one aspect in the world of athleticism, many athletes develop muscle
imbalances. These can be a combination of adaptively shortened (tight/over-used) and/or lengthened,
over-used, and/or over-stretched muscles. Imbalances can lead to potential injury, joint deterioration,
and chronic pain syndromes. Ironically, sedentary people tend to have similar symptoms for the
opposite reasons. There is a minimum requirement of 'balanced body' focus necessary for
each individual, athletic or otherwise.

Obviously a naturally flexible woman does not need as much stretching as the powerfully built
but tight football player. However, if she happens to be a professional dancer she 'needs' to
stretch anywhere from one to four hours every day!

HEALTH VS PERFORMANCE

The time and intensity requirements for optimum performance in a specific endeavor are
ten-fold more than what is necessary for being a healthy, well-rounded, active individual.

Striving to become stronger (in endurance, speed, and power), increasing flexibility, and
eating properly, should be the focus of every healthy, active person. Yet, just because someone
has the ability to bench press 500lbs. or the stamina (willpower) to run 100 miles in 20 hours,
does not mean it is 'healthy' for them to perform these extreme events. I have seen too many
beginner, amateur, and professional athletes seriously injure themselves
from doing way too much.

'Learning' to relax is just as important as learning to exercise.

Relaxing and passing out are not the same. As a qualified professional trainer,
I know how to 'Judge' when clients are fatigued and thus finished exercising for the day...
they turn a wonderful crimson-golden color and stop speaking.



Please see
Core Conditioning
Joint Stabilizing
Strength Training
Flexibility
and
Motivation

 

Jeff Archibald
ACE Certified Personal Trainer
310 890 6783
24 hour phone messages
jeff@boldfitness.com