Lumbar - Stabilization Superior-Inferior with Bodyblade

Описание: Physical Therapy First Demonstration of Lumbar - Stabilization Superior-Inferior with Bodyblade
What you’ll see (timestamps approx.)
00:00–00:03 Setup — tall stance, feet hip-width, slight knee bend, ribs stacked over pelvis; hands centered on the Bodyblade.
00:04–00:14 Oscillation — small, quick vertical pulses from the shoulders create top-to-bottom vibration; trunk stays steady (no arching).
00:15–00:19 Form checks — breathe quietly, keep chin tucked, squeeze glutes lightly, eyes forward.
00:20–00:21 Reset & sign-off — pause, relax shoulders, and prepare to switch variations.
Muscle focus & benefits
• Local stabilizers: transversus abdominis, multifidi—improves segmental control under rapid perturbation
• Global sling: obliques, gluteals, hip abductors—resist side-to-side sway
• Shoulder/scapular complex: rotator cuff & serratus as drivers while trunk stays neutral
• Outcomes: enhanced anti-extension control, balance, and reflexive core activation for sport and daily life
Step-by-step
1. Stand tall; soften knees; brace lightly (zip ribs to pelvis).
2. Hold Bodyblade at mid-shaft; set shoulders down/back (don’t shrug).
3. Initiate small vertical pulses from the shoulders; let the blade “catch” and maintain its rhythm.
4. Keep pelvis neutral, no rib flare; breathe through the set.
5. Stop if form slips; reset posture between bouts.
Dosage ideas
• Rehab: 2–3 sets × 15–20 sec, rest 30–45 sec
• Performance: 3–4 sets × 20–30 sec, rest 45–60 sec
• 2–4×/week, quality over speed
Progressions
• Single-leg stance (maintain pelvis level)
• Arms higher (overhead or 120° flexion) while keeping ribs down
• Eyes closed / head turns for added vestibular challenge
• Longer lever (hands farther from blade center)
Regressions
• Shorter duration or slower rhythm
• Hands closer to the center of the blade
• Staggered stance or light wall support
• Half-kneeling to reduce balance demand
Common errors (quick fixes)
• Lumbar arching: exhale gently and reconnect ribs to pelvis
• Shrugging/neck tension: “press the floor away” with feet, soften shoulders
• Big, sloppy swings: think small amplitude, steady cadence
• Holding breath: keep a quiet in-through-nose, out-through-mouth cycle
Safety: Work in a pain-free range. Modify or defer with acute lumbar pain, recent spine/shoulder surgery, dizziness, or neurological symptoms. This video is educational and not medical advice.



Perform as prescribed by your therapist, ensuring controlled and focused engagement of your core throughout the exercise.

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