I had one of my clients shoot this on my iphone so they could follow along with their home program. This Corrective Exercise spinal stabilization program is to be done daily and will take about 5 minutes. It will develop endurance and strength of the intrinsic core stabilizers such as the; transverse abdominus, diaphragm, internal obliques. The progression is to build from 3-5 repetitions up to 12-15 repetitions over time. Comment below and let me know what you think!
You can find the MECA Back at http://www.mecaback.com/back-products.html
Fix this posture!!!
“In just 10 minutes a day, you can actually create elastisity to help restore the natural shape of your back!”-quote from their site.
“If you’ve suffered from back pain, you know that there are many different answers out there, none of which provide lasting relief.
Now, that all can change. Really, prevention is as easy as knowing how. Testimonials
The vision of the MECA™ Back Institute is to create awareness about the damage the human spine endures from normal daily activities, the actual cause of most mechanical back problems.
Our ultimate goals are to:
1. Reduce the frequency of lower back pain issues
2. Lower the costs associated with back care
3. Provide products that support, enhance, stabilize and maintain good body mechanics and posture
4. Inform the public of the origin of mechanical back pain and provide real solutions to prevent this damage. ”
“What does MECA mean?
The vision of MECA™ is to create awareness about how and why human spines
develop mechanical problems leading to degeneration and pain, and to provide
real solutions to prevent this damage.
MECA – an acronym for Mobility, Elasticity, Core Stability and Adaptability – stands for the four integrated components that lead to overall back health:
MOBILITY:
The independent motion between spinal joints.
ELASTICITY:
The resiliency of soft tissue (muscles, tendons & ligaments). Elasticity is not flexibility.
CORE STABILITY:
When our muscles work to maintain stability of the spine and pelvis while the limbs are moving.
ADAPTABILITY:
The integration of these three elements, and referring to our spine’s ability to effectively compensate for the insults of daily living. 85% of the U.S. population will have a lower back problem in their lifetime. It is the position of the MECA Back Institute that this astonishing statistic is largely due to a simple lack of understanding of how to maintain the health of our lower backs.”-from their site.
For more video on the MECA Back click here
Eric Beard
CEO A-Team
AthleticShoulder.com
RangeOfMotionWorkshop.com
HFPN-Another Fitness Challenge Goals and Progress for Eric Beard 2/11/2010- My Corrective Exercise is Working!
Trying to keep up with the Health and Fitness Provider Network President (HFPN) Ben Tucker, aka. “Triangle Man” is a hard job. He claims he has made some very good progress as well. I have not had my dorsiflexion re-measured yet but I started at;
Right Ankle Prone Straight Leg- 0 degrees
Left Ankle Prone Straight Leg- -2 degrees (yes that is a minus as in negative)
Right Ankle Prone Bent Leg- 2 degrees
Left Ankle Prone Bent Leg- 4 degrees
The ideal for these measurements is about 15-20 degrees. You need 12 degrees of dorsiflexion to stand with a neutral position in your lumbo-pelvic-hip- complex (LPHC) and @ 15 degrees to be able maintain neutral when walking….I am not even close so the alignment of my pelvis and lumbar spine must be way off! Based off of my movement assessments (on my You Tube Channel http://youtube.com/theericbeard) my left ankle is the primary source of dysfunction. I have spent most of my efforts on getting the ankle to move better and I feel better already. My forward lean is improved in my squat and there is less tension in my body overall. Ankle mobility is so important to human movement.
I do have some other goals as well. Here are my measurements and goals to reach by the end of Another Fitness Challenge;
2.1.10 Measurements
height 6′05″
weight 205lbs-shorts tee shirt Goal weight-210 lbs
calipers
1-bi 3.5 mm
2-tri 7.5 mm
3-supra 8.5 mm
4-sub 11.5 mm
Total mm 31
chart BF% 16.17%
Omron bf% 15.70%
BF average 15.93%
fat mass 32.65 Goal LBM- 27.65 lbs
LBM 172.35 Gaol LBM-182.35 lbs
BMI 27.6
HR
BP
chest (exhale) 44″
right upper arm 15.75″
left upper arm 15.5″
waist 36.5″
hips 44″
right thigh 25″
left thigh 25.25″
right calve 17.75″
left calve 18″
I wrote out my goals clearly using the S.M.A.R.T. System and review them daily. I am also using the support from the HFPN/AFC chat room and contestants to stay on track. I have accountability to everyone that I have shared my goals with.
I hope you are all progressing with your health and fitness goals as well. Thanks for the support and feel free to comment below and share your goals.
Eric Beard
CEO A-Team
Corrective Exercise Specialist
AthleticShoulder.com
RangeOfMotionWorkshop.com