Movementgems Elite is EXPLODING! Join over 13000 others and gain access to my app, programs, cash prizes, exercise tutorials, and the largest health & fitness community on Skool 🤝 Learn more in my Channel's Profile bio Spine flexibility is controversial One crowd says to only train your spine in neutral positions, and another says to train the spine in all capable pain free motions Having exclusively practiced both sides for years at a time, I’ve personally benefited from training the spine in all capable pain free motions. But I don’t want you to take my word for it. Simply go with what makes the most sense to you You ARE stronger with a neutral spine. In most people, a neutral spine creates a stronger brace and can result in a stronger position. I think it’s smart to train with a neutral spine and to reap many central nervous system benefits from movements like heavier squats or Romanian deadlifts. While this video doesn’t showcase training with a neutral spine, I still believe everyone should be However, during the majority of life and sport, your spine is not neutral. Think about sitting, picking something off the ground, or throwing. I believe there are benefits to being strong with both a neutral, and not neutral spine - especially when it comes to injury resilience. Using only your own bodyweight, this routine can help introduce the spine to non-neutral ranges of motion: 1. QL Extension Planks - Start with 30-60 second holds. If comfortable, add movement for 10 reps 2. Wall Pullover - 60 second holds 3. Cat Cow - Alternate for 60 seconds 4. Back Bridge - 30 Second holds. If you cannot back bridge, consider stretching your upper back on an exercise ball, or bench instead 5. Plow Pose - 60 second holds 3 sets for each movement is suffice Thank you to @muscleandmotion for letting me use their graphic of the layers of the core’s anatomy from their app

Plow pose is CRAZY

Bro your fuckin content is legit.. thank you for inspiring me to work on shit I never do

Good video. My go-to for stiff spine has been couch stretch

Appreciate all the content you’re putting out. Definitely learned a few lessons.

I'm so excited to start doing these routines. Finally cleared to workout again after a c-section 🙌 Thankfully these routine are easy to add into my day with 5 kids at home.

Aint no way i’m doing plow pose in a public gym bruh😂💀

Where you at buddy? No more videos?

You have the most AWESOME POSTS! THANK YOU 💜 just hate those earbuds, seriously potentially lethal.

Your shorts are ruthless, love them ❤. Do you have a book / video? Going on sixty one, trying to do what you do. Legs nice

Fine, but only because you asked me not to.

Thank u

Do you have a plow tutorial?

Best holistic , functional based movement content out there. I'm inspired to share content similar.

How tall are you without any shoes ? Bro

Someone who unlocks the plow pose is possibly up to diabolical activities

me doing all this shit years ago...bridges + pistol squats etc. had the gym owner* come over to me and be like "how tf u do that" lmaooo

Can i do this stuff if I got snapped apart those lower spinal discs that originally attached to each over? This situation considered as a disease and have name but I forgot it. I read in internet that all doctors do is say too you "wait maybe they will grew together again". I also got hernias from it 3 or 4 but they all 2mm size and not dangerous yet. Should I get surgery to connect them back with screws or I can do this routine you show?

is there a scientific reason for the breathing deeply thing? Does it do something for the central nervous system or something?

What about spine rotation

Is there a back bridge alternative move for beginners? There’s no way I’m getting even remotely close to that 😂

where’s the protocol

Love it 👍👍👍👍👍

This is 💯

💯

Wow

Say what?

People with flexible spines are more to prone to back injury. Scientific fact

Sus...

Ayyeeeeyooo

LMAOOOOO “pls don’t say it