How to do the t pain dance

So, if you want to dance for a long time and be healthy, you should not look for a reason from the outside and close your eyes to everything. It is necessary to understand the cause of back pain and eliminate it. It can be unusual, difficult, long. You will have to relearn. But it's better and faster than endlessly going to the doctors, buying ointments and injections.

Do you agree? Then I start to be genail;)

The structure of mobility of the musculoskeletal system

as it should be:

ankle - mobile
should be strong and soft, easily adapt to different surfaces and movements, hold the ballast. of the whole body.

Knees - stable
The knee joint must only perform flexion-extension. Otherwise, there will be ligament injuries.

Pelvis - movable
Participates in many movements, helps to maintain balance

Loin - stable
Must be a strong, stable support of about 30 kg.

Thoracic region - mobile
Participates in breathing and upper movements, carries only the shoulder girdle and skull.

Neck - stable
Cervical vertebrae are very fragile, with arteries and nerves running in their immediate vicinity, and therefore neck injuries can be fatal.

Did you see the alternation? Nice and logical. The stability of some departments balances the mobility of neighboring ones.

When this system breaks down, departments change their functions

Usually the problem starts from below (but can also come from above). Tension of the feet, flat feet, uncomfortable shoes, heels. Feet cease to be light and soft. And, as a result, they do not cope with their function. And from above, the mass of the whole body presses, and mobility must somehow be ensured anyway. As a result, the mobility of the knee joints increases. Some dancers further exacerbate this process with incorrect plie technique or tricks. Further along the chain: the pelvis is clamped, the mobility of the lower back increases, the thoracic region is clamped, the mobility of the neck. One is trying to balance the other, and the body does this as if for the good of us.

How is this related to back pain after dancing and why is it so bad?

In proper technique, all backbends should be in the thoracic spine. If the thoracic region is inactive, then the lower back is overly mobile, and the deflection will be in it. More body weight falls into it, and therefore, more muscle tension is created, more compression of blood vessels, vertebrae and intervertebral discs. Blood circulation is disturbed, as a result, adjacent muscles recover worse and remain chronically tense - as a result, the distance between the intervertebral discs decreases. If you continue, then there are all the conditions for protrusions, hernias, pinched nerve roots. Like?

If we discard special cases with violations of the very shape of the bones (hyperkyphosis, severe scoliosis), then muscles are responsible for stability-mobility. Even joint hypermobility can be balanced by muscle strengthening. Do you understand where I'm taking you again?)

Stability is strong muscles from all possible directions, ready to increase support at any moment.
Mobility is the ability to control the tension and relaxation of different muscles in isolation.

Stable (constricted) thoracic region is when it is difficult for you to make various movements in it. When "it's either this or that, but I can't do it any other way, it doesn't move." When the deflection in the thoracic region does not work. When the shoulders are directed forward and the back is rounded. When you find it difficult to keep your shoulder blades together and your shoulders down.

An agile lower back is when it's easier for you to bend through the tightness of your back muscles or just relax down under your weight, but it's hard to hold yourself up with your abs. When it is impossible to keep the stomach drawn in in motion. When a minute in any plank is torture. And, alas, there are girls with the position "I will not pump the press so that my waist does not disappear." This is generally a game. The waist won't disappear. But the back - the back will disappear...

Do you recognize yourself?

Cambrai beginners. Then I could bend only in the lower back. By the way, I thought then that I was very cool bending. 2011.

SYNERGIST MUSCLES, ANTAGONIST MUSCLES AND FOCUS OF ATTENTION

- then separate 2 sections of the spine from each other), - and in addition, bend only with certain movements, and not live with it 24/7.

Synergistic Muscles is a group of several muscles that simultaneously contract in one movement or another. Example: The gluteus maximus and biceps femoris lift the leg back.

Simultaneous tension of opposing muscles also becomes synergy and provides stabilization. For example, the rectus abdominis, transverse abdominis, quadratus lumborum, gluteus maximus and medius all work together to stabilize the lumbar spine. When something doesn’t work, a “failure” forms on one side, and the muscle corset is gone. On the one hand there will be tension, on the other - jelly. Instead of evenly distributing the load, an overload of some part of the muscles will occur. For example, the abdominal muscles do not work - there is no stabilization of the lower back. The extensor muscle group of the back will be chronically strained. Will she get sick from this? Will be. What should be done to ensure stabilization and remove congestion and pain? Strengthen what does not work in motion. You may have a completely inflated press, but if the stomach is relaxed in movement, there is zero sense from it.

So, Task #1 is to stabilize the lumbar region.

To do this, we pull in the stomach (transversus abdominis muscle), and when we bend it, we also strain it (the lower part of the rectus abdominis muscle) and pull in the buttocks. As a result, it is physically impossible to bend in the lower back. The deflection will occur higher - in the thoracic region. This is exactly what we need. Those whose pain is solely due to lumbar instability will feel much better.

However, in my experience, lumbar instability is not the only issue. The problem lies somewhere at the junction of the lumbar and thoracic region, and it is there that many people have chronic pain. It is caused by incorrect bending technique. We need to remove all unnecessary tension, and now I will tell you how this is done.

Antagonist muscles are muscles that perform an opposite action to each other. When one muscle contracts, its antagonist is stretched. An example is biceps and triceps. By the way, if the antagonist is chronically tense and does not relax properly, the movement will be jerky, crooked, wooden. It's about why some people don't get smooth bodywork ;)

One very interesting and important thing is connected with the work of the muscles of the antagonists. In order for you to understand and feel it yourself, I suggest you do a few exercises:

Exercise 1

Lie on your back. Slowly contract the foot, pulling the toes towards you as much as possible. Do this movement several times, paying attention to the tension in the muscles of the front of the lower leg. Relax.

Continue with the same movement, but now focus on moving the heel across the floor, stretching the Achilles and calf muscles. Repeat the movement several times.
Has it become easier to do this movement? Has the range of motion changed?

Exercise 2

While sitting or standing, slowly rotate your head in a circle. Dive first into the flexion of the neck muscles during this movement. Do you feel comfortable or tight in your neck? Do you want to raise your shoulders?

Now imagine in the air the projection of your crown about 30cm above your head. Rotate your head, imagining how you move this point in space. Girls can focus on the movement of their pigtail or ponytail. Have your feelings changed? Has there been more freedom in the neck, in the shoulders?

Exercise 3

Stand straight with your arms along your body. Lean to the left in the thoracic region, sliding your left hand down the thigh. Think about contracting the left side. Repeat the movement several times.

Repeat the tilt to the left, but now pay attention to the stretch on the right side. Try to raise the ribs of the right side as high as possible. Is your left side tense now? Can you make the slope so that it doesn't stress at all? Repeat several times on both sides, compare the sensations.
______________________________________
Did you feel by the example of these exercises how much the sensations and mechanics of movements change just from what we focus our attention on? What do you think is the reason for this? Think about where your attention is in the dance when performing movements: on contraction or stretching of the body? Excessive and chronic contraction will cause tightness, stiffness and pain.

So, we have activated the muscular corset, our lower back is already stable, which means that we will bend exactly in the thoracic region.

Task number 2 - to bend correctly in the thoracic region, removing all unnecessary tension from the back muscles. How to do it?

Our antagonists are the extensor muscles of the thoracic spine and the upper part of the rectus abdominis. Let's try to bend, straining the muscles of the thoracic spine with effort (remember that the lower back is turned off?). It will be very hard and stressful. The thoracic region, in principle, does not bend well due to its structure. If you try so hard throughout the party, then the party will be more like a workout in the gym and is unlikely to bring lightness and pleasure.

Now let's try arching, thinking about how the front of our chest rises. Let's imagine that we want to hold a glass of wine on our chest and forget about the back muscle group. Has it become easier? Can I dance on this all evening? The same movement can be rehearsed against the wall: stand facing the wall, press your stomach and hips against it. Keeping your stomach pressed in, try to drive your chest up the wall and back. (Who has big breasts is not an option, sorry))

Is it really possible to retrain yourself with this backbend technique? Really! The press will get tired most of all, in whom it is weak, but this will pass. Just think of a beautiful toned belly ;)

HYPERLORDOSIS AND THE RIB FIGHT Squad

Everything would be fine, but if you end the article at this point, most back pain will not go away. And for some reason no one talks about it in class.

Stand up straight. Picture what you feel is correct posture. Place one hand on the lower ribs, the other on the anterior surface of the ilium of the pelvis (protruding bones on the sides of the abdomen). Are your palms on the same vertical line, or does the top move forward relative to the bottom? Turn in profile and check your feelings in the mirror.

(An exception will be men with a large chest and a narrow pelvis. Here it is better to focus on the back line of the back in profile.)

I give 95% that your palm on the ribs has moved forward relative to the pelvic bones. Due to what did this happen? Due to the tension of the extensor muscles of the back somewhere at the junction of the lumbar and thoracic spine. The body is used to thinking that this is how it should be, if only not to work specifically in the thoracic region. Only a constant tension has arisen, you live with it and in the dance you exacerbate it every time. The extensor muscles of the back are tense and shortened. This hurts my back. This shortening results in compression of the intervertebral discs. Blood circulation is disturbed, tissues are not restored, and the problem is aggravated. Somewhere on the horizon, a hernia appears again and winks, looking at your efforts in the zouk.

The chronic deflection I am talking about is called hyperlordosis in the literature. This is a deflection in the lower back, looks like a floppy butt, and its cause is weak abdominal muscles. But what I see in dancers and what I write about now is a little different. I will invent my own term, I will call this phenomenon "upper hyperlordosis". This is when the pelvis is in place, and the deflection is formed a little higher, it is the lower ribs that stick out. In ballet, they struggle with this from the first lesson and ask to "remove the ribs" or "glue the stomach to the spine."

I searched for a long time, but I found my photo in the archives, where hyperlordosis is clearly visible. In the photo, he is a classic. Pelvis back, relaxed stomach forward. This is often the case with many. But the pelvis can be without deviations, and the deflection will be slightly higher. 2011.

This upper hyperlordosis interferes with balance. It makes it very difficult to rotate. If you dance with him for 4 hours, your back will hurt. But when you correct a person for the first time, every time you see huge eyes of surprise and "Whoaaaa? Is this wrong? But now it seems to me that I'm hunched over! How can I live with this now ?!" - And stands at the same time with a straight back.

Sometimes people instill this deflection in themselves, trying to hide the stoop in the area of ​​the shoulder blades (kyphosis). Someone told them that they need to "straighten up", "bend" more, and then everything will be as it should. They started doing it and got used to it. Visually improved, that's true. But the bottom line is that kyphosis has not gone away from this. They simply masked a problem in one section of the spine by creating a second problem for themselves in the next section. And as soon as we remove this deflection, the stoop immediately comes out. "But then I slouch!" Yes, you slouch. And always hunched over. Slouching is a different problem and working with it is completely different.

In my body development classes, I bring this to everyone. That is why I call my students the "Rib Fight Detachment". It's the same story with everyone who comes to me. In just 1-2 sessions, I get feedback like this: "I've been trying to watch my ribs all day. It's so unusual! When I went to bed, for the first time in a long time, my back didn't hurt!!!". "My back stopped hurting after dancing, I began to feel new muscles and some new pleasant fatigue in the middle of my back. "

Our task number 3: correct posture.

The good news: No special muscle training is required to correct upper hyperlordosis! If you need to fix yourself strongly (for rotations), then you need to turn on the press more, but this is not required at rest. It is enough to draw in the stomach, moderately remove the ribs into yourself and stretch the top of your head and your entire back up. Check yourself with a palm on the ribs. You can press your back against the wall, but in my experience this option does not work for everyone, and on their own, many people try to do it wrong.

The bad news: Retraining yourself is extremely difficult. This is from the same opera that stop raising your shoulders. It's a lot longer than building abs, longer than learning proper cambrai technique. You have to put a lot of conscious attention first. Ballet lessons will help you - at least, there you will consciously follow this for an hour and a half. And your teacher corrects you a lot.

And now, based on the material of the entire article,

THE REAL CAUSES OF BACK PAIN AFTER DANCE

(Without pathologies)

1. "Upper hyperlordosis"

Yes, even teachers dance like that. No, it shouldn't be like that. I don't know if their back hurts. But often you want to ask.

2. Wrong backbend technique

Or it's a complete jelly, and then your lower back juggles backhand 20-30 kg of your weight. Or this is excessive stress where it should be much less. Both cause pain.

3. Rigid legs (remember the structure about stability-mobility). All of the points below are interrelated.

3.1. Flat feet and other disorders of the foot

Chronic tension of some muscles of the foot and lower leg.

3.2. Painful knees

They will not fully function and absorb the dance. So, there will be a shift in the load on the pelvis and lower back.

3. 3. Heels

In shoes with heels, the muscles of the foot are clamped and work much worse, the load and the center of gravity are distributed differently. The foot loses its mobility. From this, many begin to walk so clumsily: some on bent legs, some on straight ones. The calves and thighs are very loaded, someone's knees are loosened. The gluteal muscles and the upper body are clogged.
Very cool combination - flat feet (or just weak feet) + heels. I know from my own experience;) During ballet and jazz classes, I have strengthened my feet and lower legs to the best of my ability, I can dance for several hours in heels without staggering. But the payoff for this will be clogged thighs, buttocks and back the next day.

3.4. Styling with straight knees

Exactly the kind of women's styling when many movements are done on straight legs. Bending in the back with straight legs, also set together. And, of course, in heels. Yes, it can be beautiful with cool preparation.

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