Extension Training.

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Presentation transcript:

Extension Training

Extension Training

Extension vs Flexion Standing, Sitting, Sleep positions (fetal) Driving, Pressing, pushing, crunching, curling, planking, etc. Grip is the bottleneck in exercise (NIPT/Flexsolate)

A.N.S. 101 Autonomic Nervous System We think we know how it works... ...but the instructions are in Chinese!

Ancient Chinese Acupuncture Clock A.N.S. 101 Ancient Chinese Acupuncture Clock

Power Poses (42, 43)

Power Poses (42, 43)

Power Poses (42, 43)

Power Poses? or Real Power!

The Trouble with “Posing”… Power “Poses” as described by researchers (42,43) are highly beneficial to mood, hormone balance, etc. and while practicing power poses can benefit one's health greatly, poses still need to be practiced i.e. held in place using voluntary muscles. Sounds like Exercise!

What we need is an exercise that balances the autonomic nervous system...

Extension Training A concentrated and precise activation of Extension muscles (located on the parasympathetic side of the ANS); Correct timing and intensity of Transversus Abdominus; 3. Repetitive movements of a minimally twisted lumbo-pelvic complex.

Cross Extension = Ideal Extension Training • By precisely activating extension chain muscles in a rhythmic x-pattern motion using ideal hand and ankle/foot positions synchronized with forceful exhalation one can train the Extension Muscle Chain; • Result: Neutral Posture becomes a natural, Involuntary resting state.

Peak Muscle Activation (in microvolts) “Power Poses”? Nordic Track® Peak Muscle Activation (in microvolts) or Real Power!

Peak Muscle Activation (in microvolts) Functional Chain Trainer (FCT) Peak Muscle Activation (in microvolts)

Hand / Wrist / Ankle Wrist and ankle cuffs:

Band Angles Target Specific Muscles Just above head for top Mid to upper thigh height for bottom Setting anchor height is important. Optimum results are achieved when band angles are aligned to resist target muscles.

Starting Position 1. Legs & Feet: Toes pointing straight ahead, knees slightly bent 2. Arms & Hands: Palm is up when hand is forward, thumbs are pointing out to the side, maintain band resistance by only allowing the hand to come forward slightly ahead of the hips

Extended Position 3. As arm and opposite leg extend back, palm opens to the floor with fingers pointing out straight behind you—feel the muscles contract to open the hand, back of upper arm as you reach back, behind the shoulderblade, and in your hamstrings and gluteals as the hip/leg extends fully; then allow the resistance bands to return you to starting position.

Practicing & Refining Extension 4. Practice one step multiple times: left arm and right leg back with steady balance on left leg/foot. Repeat until confident; pause/rest then begin right arm and left leg back with steady balance on right leg/foot - repeat until confident.

Practicing Cross Extension 5. Take frequent breaks to avoid fatigue - coordinated training of the precise chain of target muscles is critical—perfect practice makes perfect! 6. Once all your limbs are working smoothly, begin slowly alternating in a smooth x pattern.

Transversus Abdominis VERY IMPORTANT: Push your breath OUT while making your navel compress inward toward your spine immediately before extending your limbs back. This will activate transversus abdominis. Coordinating the outbreath prior to extension facilitates activation of the target (extension) muscle chain.