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Do you suffer from a bad back?

Who suffers from them?

Do you do anything to keep your lower back healthy as this is paramount fit longevity to both amputees and able-bodied individuals alike?

I originally spoke about this issue in my strength and conditioning series for leg amputees: the top 3 upper body issues faced by leg amputees. Having under active bum muscles is going to lead down a very slippery slope, causing tightness of the hips, over-activation of the thigh muscles, tightness and over-activation of the lower back and excess belly fat and/or weak abdominal muscles.

Worst case scenario this will cause an anterior tilt of the pelvis (backside protruding out more so than normal and stomach bulging) causing lumbar lordosis.

Tightness in the QL muscles (located in the lower back) is caused by sitting unevenly and/or bad posture or hip hiking during walking which is all too common in some amputees.

*Do’s and don’ts when stretching the muscle tissue of the QL. It’s not a good idea to foam roller your lower back. Instead, use a yoga stretch called the pigeon to stretch not only the hips but also the lower back.

Actionable steps: Ways to correct this would involve improving your posture, nutrition and exercise.

Exercise would include:
– Squats

– Hip thrusts/glute bridge

– impaired side leg extensions (leg raises and leg lifts)
* leg lifts on your stomach focusing the mind/muscle connection with your bum, stop your reps when you feel your back is taking over the exercise.

 

References:

Chris Beardsley (Google ScholarResearchGate) is the Managing Director of S&C Research, a reviewer and contributor to the online encyclopaedia, and a contributor to the monthly research review.

 

PS: I’d love to know what you thought of the tips. Hit me up in the comment section or alternatively drop me a message. I answer every email, just ask.

 

PPS: Found this helpful? It would mean the world to me if you joined the Fit Amputee powered by James Roberts Fitness community. Because if you don’t, how are you going to get through all the bull… Simply sign up below. Not forgetting to comply with the European Union implementing the new General Data Protection Regulation (GDPR). In order to comply with this order, we’re required to verify and confirm your intent to receive our weekly newsletter and the special offers and discounts we occasionally mail out. You can find more information about this in the privacy notice.

 

Do bad experiences of P.E. make you become sedentary?

Does having a bad experience impact your later life?

This topic has been suggested by a good friend of mine, Kevin McAdoo – we both studied Sports Science at Swansea University and he is now a Physical Education teacher himself.

To find out more, I asked members of my Facebook community in a poll about their experiences of P.E. at school and the results were quite surprising; however, this was a small pool of people, so I’m not saying it is something you could generalise to the wider population.

What was Found

It was a pretty even split between the individuals with a bad experience in physical education and those with a good experience who went on to have a non-sedentary life in adulthood. There were none that I polled who had a bad experience and were now sedentary, but I would put that down to the pool being on Facebook as opposed to say an email questionnaire just between myself and the recipient.

What was Learnt

Although this poll represents a small sample size, it lends support to the belief that personal context is key as those individuals who had bad experiences had possibly some kind of ‘eureka’ moment as to why they didn’t become sedentary, which is different for every individual.

As Gordana Biernat would describe it; “They put a positive connotation on a negative situation.”

In conclusion

It all comes down to the individual being able to come to terms with that past experience and resolving/reflecting on the issue that is causing them the underlying stress in adulthood. This reasoning would be supported by Mike Marschhausen, as he would argue that  “current stress would be as a result of something in your past.”

But does that mean one way of thinking is better than the other? Not necessarily. It all comes back to the old way of thinking which I believe modern society is starting to shy away from and that is ‘Dealing with emotions’ or ‘hiding our true selves’.

You might ask, James what do you mean by that? Well, it’s very simple the world nowadays doesn’t like to get its feelings hurt (and no I am not saying bullying here which has come up in the media recently with British Cycling and British Swimming). But people are more likely to be like sheep and follow ‘the flock’ as opposed to challenging something they don’t believe in (with proper discourse and facts).

However, my way of thinking is a bit of a mixture of both Gordana’s and Mike’s. It’s probably because of my background in sports psychology and my sporting career which makes me think this way, as you are taught to reflect on both the good and bad of a situation. You might argue that analysing things all the time is a bad thing, which in hindsight I would agree with, as you can sometimes read too much into someone or something.

 

PS: I’d love to know what you thought of the blog. Hit me up in the comment section or alternatively drop me a message. I answer every email, just ask.

PPS: Found this helpful? It would mean the world to me if you joined the Fit Amputee powered by James Roberts Fitness community. Because if you don’t, how are you going to get through all the bull… Simply sign up below. Not forgetting to comply with the European Union implementing the new General Data Protection Regulation (GDPR). In order to comply with this order, we’re required to verify and confirm your intent to receive our weekly newsletter and the special offers and discounts we occasionally mail out. You can find more information about this in the privacy notice.

 

Are you struggling with a shoulder injury ?

I ask you that question, as at the time of writing this blog I have been struggling with a shoulder injury myself for some time.

Continue reading “Are you struggling with a shoulder injury ?”