Spine Training

T10-12 hinge point

Why T10-12?

This is a common hinge point in the mid spine, as the thoracic transitions into the lumbar spine, we see in individuals during their assessment.

A hinge point is simply observed as a standout segment of the spine that appears to move more than other segments above and or below.

Because these segments do more compared to others, they are susceptible to overuse injuries.

Anatomy and Trainable Elements

• Joint workspace

• Capsular workspace (facet joints)

• Connective tissue architecture

• CT load-bearing capacity

• Muscle tissue (fast/slow + conditioning or hypertrophic effects)

Training and Solution

Spinal segmentation (joint workspace) and learning how to use more segments of the spine. After all, we’ve got 24 joints back there. Followed by exploring the outermost ranges of motion of the entire spine.

Means

a. Segmental flexion and extension in a quadrupedal position.

b. Spine controlled articular rotations (CARs)

Try these means every day for your spine, you’ll be done in under 5 minutes (yes, that’s enough).

Fallacy

4x10 bird-dog exercises

4x10 dead-bug exercises

4x15 seconds of side-plank exercises

These aren’t bad exercises. But they aren’t specific enough for the hinge point issue and the task.