Really, more ribs for the Walking Advent? Yes, really.
The 24-hours-a-day rib-thrust most people sport is an underlying mechanicsm for many-an-injury to the whole body, and when you want to start walking a lot, you're essentially adding a bunch of bounces on lax spinal ligaments and reduced core function. Enough is enough.
Today's exercise will help you strengthen the physical connection between your ribs and pelvis as well as the mental one--meaning, like the doorjamb exercise, the log pullover can help you *feel* when you're thrusting and assist you in controlling the hypermobility that might have developed in this area.
For this exercise you'll need something slightly weighted to hold on to. I've grabbed a log because it's works in terms of length and weight. Sorry, my Hawaiian friends. Maybe grab a couple coconuts. Or soup cans.
Below, I'm doing my log pullover in the way I typically see them being done, with a hinging motion in the spine (ribcage thrusting is an up and down motion on a vertebral hinge). Another cheat would be letting the elbows drop out to the side (internal rotation of the shoulder). In both of these cases, the load to the abdominals and the shoulder muscles are reduced and the load to the ligaments in the spine and shoulder are high.
If you're rib thrusting not only when you're dropping the thing over your head (above picture), but also when you're not really doing anything (picture just below), then you need to put a cushion or or towel under your head and shoulders, and read this post on how to: bolster your rib thrust.
To work within your shoulder's range of motion and to keep your core participating throughout, don't let the ribs pop up as you lower the log to the floor.
See? The range of motion is smaller, but the muscular work is GREATER. The range of motion is smaller, but the loads to the ligaments are SMALLER. The end result is a tone (resting tension at a particular length) that can stabilize the ribcage when upright and walking.
Also, the point is not to smash your ribs and tilt your pelvis down into the ground (i.e. not to work your rectus abdominus (RA) as much as possible) but to work your RA the perfect amount for the weight of the log. Go slow, so you can feel the exact moment where your shoulder range of motion ends and where you want to disconnect the trunk muscles just to get your arms to the ground.
Having trouble keeping the ribs down? The log might be too heavy for your current capability. Go get some kindling and try it again. Also, bolster bolster bolster as necessary.
And if this happens...
I'm told this time is precious.[Note: If you're following the advent, remember not all posts are here on the blog. You can find the rest of them on our Facebook page (click here). You DO NOT have to be a member or sign in. Just click on the link to scroll through and read them all.]