Becoming a Supple Leopard, 1st Edition

Prioritizing spinal mechanics is the first and most important step in rebuilding and ingraining functional motor patterns, optimizing movement efficiency, maximizing force production, and avoiding injury.

Prioritizing spinal mechanics is the first and most important step in rebuilding and ingraining functional motor patterns, optimizing movement efficiency, maximizing force production, and avoiding injury. Spinal stability is paramount. The spine acts as the central chassis for force transmission. Maintaining a braced, neutral spine is crucial for efficient movement, maximizing power output, and minimizing the risk of injury. Neglecting spinal mechanics can lead to energy leaks, compromised stability, and increased vulnerability to pain and dysfunction. Bracing vs. Flexion/Extension. The spine is designed for stability, not isolated flexion or extension. Movement should primarily occur at the hips and shoulders, while the spine remains rigid and protected. Excessive hinging or bending at the spine, especially under load, can create shear forces and increase the risk of disc injuries and other spinal problems. Conscious Effort. Prioritizing spinal mechanics requires conscious effort and practice. It's not enough to simply "get tight" or "flatten your back." Athletes must learn to actively organize and brace their spine in a neutral position before initiating movement, and maintain that stability throughout the exercise. This involves engaging the core musculature, aligning the ribcage over the pelvis, and centering the head over the shoulders.

When you are working from a braced neutral position, flexion and extension should occur only in your hips and shoulders, not in your spine. Hips and shoulders are designed for movement. The hips and shoulders are ball-and-socket joints built to handle large loads and dynamic movements. They should be the primary drivers of flexion and extension, while the spine remains stable. Initiating movement from the spine, rather than the hips and shoulders, can lead to instability and injury. Functional movement. Functional exercises prioritize spinal mechanics and initiate movement from the hips and shoulders. These exercises are transferable to real-world activities and promote efficient, injury-free movement patterns. Examples include squats, deadlifts, pushups, and pull-ups. Load order sequencing. The joint you move first will carry the lion's share of the load. Therefore, it's crucial to load the hips and shoulders first, rather than the knees or spine. For example, in a squat, initiate the movement by sitting back into the hips, rather than driving the knees forward.

In order to create safe and stable positions for your joints as well as preserve a braced neutral spinal position, you have to create tension in your hips and shoulders and, by extension, your elbows, knees, wrists, and ankles. Torque creates tension. Torque, or rotational force, is essential for stabilizing joints and generating power. By creating tension in the hips and shoulders through external…