This is a quick video that I wanted to put together to discuss the problem I have with using machines and various isolated exercises to rehabilitate back injuries. Recently I have come across this type of training method a lot and it completely baffles me that there are people still using it when you understand how useless it is in addressing the underlying problem. I have discussed this many times in relation to stretching with back pain and this time I wanted to discuss the damage isolated strengthening has.
Make sure you read the full article about this in the link below
https://noregretspt.com.au/index.php/...
One of the biggest misconceptions people have when it comes to strengthening their core is that they attempt to train this part of the body in the same way they would strengthen their bicep muscles to make their arm stronger. The muscles of the core are not designed the same way as a bicep muscle, so they should not be trained the same way.
What people fail to understand is that your abs are unable to move you, other than making you wiggle or flop around like a fish out of water. You need your arms and legs to move you for your abdominal muscles are not capable of doing much. Basically the abdominal muscles have very little influence over how you move, for this is not their true purpose.
Every single limb movement we make requires the core to be held stiff so that your body is stable enough to produce or resist force. If the spine buckles or relaxes it not only compromises the efficiency of the movement, it also exposes the spine to compression and shearing forces.

Imagine trying to walk if your spine was flexing or extending with every step you took. You would not be able to walk very effectively at all. A good example of this is seen with a Trendelenburg gait that creates a lateral rocking motion of the body to walk due to weakness and stiffness at the hips preventing adequate hip extension. This type of motion is very painful to the back and an example of where the core and spine is sacrificed to create movement.

The more force that is needed to be created the more stiffness the core will require. If you fail to do this injury and pain is not far away. The movement that often creates the most pain is bending over and this action is best performed using the hips to save the spine from flexion. The ball and socket design of the hip joint allows for multidirectional movement and full range of motion and is supported by the most powerful muscles in the body to provide the strength and control it needs.

However, if you learn to use your spine to create the motion instead of your hips you lose all of this strength and control and force compression into the discs. Eventually the disc fibres crack and the inner gel like nucleus seeps out through the outer wall resulting in the disc bulge.

Whenever we perform an isolated exercise we are employing a muscle action that is against the function of the nervous system and a pattern that we would never use. When it comes to the core, where all the muscles are meant to work together to provide stability of the pelvis and spine when we move, isolated exercises disrupt the timing of this natural mechanism.

there are three important factors that must happen in if you want to achieve optimal stability of the spine.

These are:

The muscle/s ability to fire fast enough to provide stability, prior to the body moving.
Cocontraction of the abdominals and extensors.
The muscle/s ability to maintain strength for long periods.

What this tells you is that you do not need to expose the abdominal muscles with massive loads, or use isolated exercises that force these muscles alone to work for long periods. The easiest way to do this is to spend time with functional movements

To read more about these concepts check out the links below

Core workouts overrated
https://noregretspt.com.au/index.php/...
How to brace the core
https://www.noregretspt.com.au/index....
What is better isolated or integrated for core strength?
https://www.noregretspt.com.au/index....
Having a strong core will not prevent back pain
https://www.noregretspt.com.au/index....

Lastly make sure you get a copy of the Back Pain Secrets online program by going to the website
https://shop.noregretspt.com.au/au/ba...