In-Depth

Viewing posts by David Wang

clinic interiors videography

Posted by David Wang 5 months, 2 weeks ago Comments

Videography by Cinelux Studios (Ray) -- https://www.cineluxstudios.ca



8 point plank

Posted by David Wang 1 year, 5 months ago Comments

  1. Begin with your hands, elbow, knees, toes and pelvis anchored on the floor.
  2. Start to lift your face away (perpendicularly) from the floor by pulling your chin back into the spine.
  3. When you cannot pull back any further, starting lifting the upper torso away from the floor from the upperback, then the midback.


Two Common Causes for Back Pain from Deadlifting

Posted by David Wang 1 year, 6 months ago Comments

I will attempt to illustrate the 2 most common causes of back pain from doing the deadlift, seen from the novice to intermediate levels. Most commonly, you are experiencing pain due to having tissues being compressed. The compressed tissue is either the lumbar discs or the paddings of the joints (E.X. SI joint & facet joints). At other times, you can have pain from tissues being over-stretched, and in this case, it is either your muscles or ligaments being over-stretched.



Arm Tracing

Posted by David Wang 1 year, 6 months ago in Foundation Training (Basics) / Comments

(Arm Tracing can be incorporated in any of the following: standing, sitting, lunge, founder, supine and prone.)


The Founder with Hip Hinge

Posted by David Wang 1 year, 6 months ago in Foundation Training (Basics) / Comments

  1. Begin with Decompression Breathing: stand tall, neck long, big breath, anchoring heels and decompress the torso.

  2. Initiate hip hinge by breaking at the hips, allowing the hips to pull backwards, meanwhile maintaining a neutral pelvis. Keep your knees soft, unlocked and just behind the ankle throughout the movement.

  3. As the hips reach backwards, the upper body leans forward. Keep your chest up, chin pulled back and your waist tight and braced. 
     
  4. Now scoop your hands forward in front of your chest to form a sphere of tension.



  5. Utilizing the weight of the hands (sphere of tension), counter-balance the weight of your hips by reaching forwards and upwards towards the corner of the ceiling as your hips pull back even more. You are trying to elongate the distance from finger tips to tail bone. Your center of mass should be on your heels.

  6. Hold the pose for 10 seconds, breathing big and deep. Remind yourself to pull in the belly button away from the waist bands to avoid hyper-extension of the spine.

  7. Repeat 5-10 sets per day, and feel free to rock the Founder anywhere!


The Wide Founder Variation



Decompression Breathing & Pelvic Anchoring

Posted by David Wang 1 year, 6 months ago in Foundation Training (Basics) / Comments

  1. Standing variation: stand with both feet hip width apart. The heels are squeezing in towards each other, but your knees are not. The knees are unlocked, straight and not bowed. The squeezing action of the heels activates themuscles of the inner thigh and initiates pelvic anchoring.


Building a stronger back (part 4) - preface to the barbell squat

Posted by David Wang 2 years, 9 months ago Comments

Occasionally, you will hear "experts" ask people to not do squats, because it compromises the knee, the lumbar spine and is generally considered a very risky exercise. Horror stories of debilitating injuries are often attached to such statements. Frankly, I think such statements are over-simplified and taken out-of-context, as most health-related info are nowadays, and in this case, misinformation with exercise tips are definitely not out of occlusion. The truth is squatting (with or without added weights) is essential to lower body health and is even a great tool to rehabilitate the injured body. However, it is not to say that everyone will instantly benefit from the exercise and that preventative measures need not be taken to avoid injuries. There are always exceptions to the rule. Rather, my purpose for this entry is to approach the topic of squat safety objectively and to present my interpretation of the risks and benefits of the barbell squat.



Building a stronger back (part 3) - Hip Mobility

Posted by David Wang 3 years, 2 months ago Comments

Just to list a few examples of someone who has POOR hip mobility:



Building a stronger back (part 2) - The Deadlift

Posted by David Wang 3 years, 4 months ago Comments

Before you proceed, please note:
  • If you are injured and in pain, DO NOT READ!
  • If you have a history of lowerback conditions or reoccurrent lowerback weakness issues and not received the appropriate treatment for it, GET TREATED FIRST!

However, if you have read and performed the exercises instructed in the previous blogs: IAP & Building.. Part-1, having grasped the fundmentals of how supportive muscles support your spine, and felt a subsequent improvement in the condition of your lowerback; then and only by then, your body shall thank you further for embracing the "deadlift".



Building a stronger back (part 1) - The Weak Lower Back

Posted by David Wang 3 years, 8 months ago Comments

Assuming that you have spent the effort to develope more control over IAP (intra-abdominal-pressure, see here), or that you were gifted with the inherent ability to control IAP at will, which is the basic fundamental skill that must be applied to all of the exercises geared towards strengthening the lower back; the following entry is the intermediate stage on 'how to build a stronger lower-back".