Thank you Maxim! really helpful in understanding the work of core muscles in keeping spinal integrity. Like a natural corset for the spine!!
1 month ago
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Hi Maxim, I was so surprised to see a gymnast do a video about golf, but I’m so glad that you did! I’m definitely going to pay attention to my spine rotating. Your shoulder strength video really helped also, but I have to tell you that the foot class really helped me! I have had a pain in my back on the right side by the pelvic bone for years, especially after golfing. But now that I am concentrating on externally rotating my shin bones the pain has gone away! I am so happy about that, so thank you. I have been doing yoga for 14 years but your classes are helping with that also. 😍⛳️🤸🏻
4 days ago
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Hah, this answers my question and then some!! I appreciate your detailed explanations instead of a simple “no” 😃 keep doing what you’re doing 👏 👏. Truly a gift to the world of health. Spine is stabilization!! Interesting about the backbends, I’ll see if I can lightly add these when I
1 month ago (edited) | 0
I am so glad I found your channel. Now I understand much better how to watch out over Form and technique. Gold medal 🥇 to you, dear trainer Could you do a tutorial about strengthening the lower back
1 month ago | 0
im so glad ive found this page. i have subscribed and will doing your drills diligently!
3 weeks ago
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Get Gymnast Fit
Hey Everyone,
I hope you are having a wonderful weekend. I just want to share a couple of frequently asked questions about Jefferson Curls, Back Bridges (Backbends), and Crunches — all of which involve spinal mechanics and deserve careful consideration.
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Jefferson Curls
This exercise involves progressive spinal flexion under load, typically with a barbell or dumbbell. While it may appear to improve mobility, it places eccentric stress on the paraspinal musculature — particularly the erector spinae group, multifidus, and deeper segmental stabilizers like the rotatores and intertransversarii.
The problem lies in asking these muscles — which are primarily designed for spinal stabilization and postural support — to act as prime movers in a lengthened, mechanically disadvantaged position. Initiating concentric contraction from an end-range flexion under load increases the risk of disc herniation, ligament strain, and long-term instability.
Recommendation: I do not advise incorporating Jefferson curls in general training unless under highly specific, therapeutic conditions — and only with exceptional control.
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Back Bridges / Backbends
Bridges involve active spinal extension, requiring concentric contraction of spinal extensors across all three regions:
• Cervical: primarily splenius capitis and semispinalis cervicis
• Thoracic: erector spinae, especially longissimus thoracis
• Lumbar: iliocostalis lumborum, multifidus, and quadratus lumborum
This makes bridges a valuable compression-based strength drill for posterior spinal chains — if executed with segmental awareness. The danger arises when lumbar extension dominates and the thoracic and cervical spine remain passive. In such cases, we see excessive facet joint loading, compromised disc spacing, and shear stress — all of which are contraindicated for individuals with stenosis, spondylolisthesis, or disc bulges.
Recommendation: Can be beneficial, but only if spinal extension is distributed evenly across the entire column and performed with active engagement and preparatory mobility.
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Crunches
Crunches isolate the rectus abdominis, a muscle responsible for spinal flexion from the pubic symphysis toward the sternum. While crunches can strengthen the anterior abdominal wall, their movement pattern promotes segmental lumbar flexion, increasing intradiscal pressure, particularly in the L4-L5 and L5-S1 regions — already the most vulnerable zones for herniation.
In cases of existing lumbar pathology (disc protrusion, annular tears, or central canal stenosis), this repetitive flexion can aggravate the condition. That’s why many institutions — including the U.S. military — have phased out crunches in favor of isometric core drills like planks, which enhance spinal stability without compromising disc integrity.
Recommendation: Useful in moderation and for targeted strengthening, but should not form the foundation of core training. Emphasis should shift toward stabilization-focused strategies that recruit the transversus abdominis, internal obliques, and multifidus in coordinated synergy.
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I break down the collaboration of core and spine muscles in my Spinal and Core Mechanics videos on the channel. I am planning to do a couple of videos on the those elements. My apologies for being slow to produce them.
Check out these videos for more info on spinal stability and the core work:
Spine Mechanics: https://youtu.be/72TbloAX0eQ?si=IVBJU...
Core Mechanics: https://youtu.be/Ssp5rNjCnnI?si=EtbWz...
Have a lovely day everyone!
Cheers,
Maxim
1 month ago | [YT] | 31