Christopher Hole Training is a Personal Training, Sport Massage & Education Business based in Bristol, UK. We deliver 1to1 Personal Training & Sports Massage Programmes, Health & Fitness Assessments, Practical Workshops & Online Education. All of our programmes use a use a tried and tested method of training that has been developed from years of research. This gives the people we work with long-standing results and the know how to maintain them.
Who is Christopher Hole?
I am a Specialist Personal Trainer, Sports Massage Therapist & Lecturer and been studying the health & fitness since 1999 with over 20,000hrs of teaching and training experience. I have been an exercise for lower back pain specialist since 2011 with expertise in fitness, rehab and core training.
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Very good info...
Excellent! I do need to look up photos of those first 3 muscles you mentioned that need static contraction. I know the lattisimus but not the other 2
Type into Google Longissimus and Iliocostalis and images will appear
Over my head- looking for visuals.
What specifically is over your head? I'll see if I can update in a new tutorial
Could one use overcoming isometrics for this, pull a fixed bar up?
The best exercise is a Farmers Carry
I would like to maximally negate energy leaks, to have my body work as a singly unit. How do we increase intensity/tension in core work besides increasing volume ?
Hone your exercise technique, proper technique will reduce energy leaks
The core has two important roles, one is to support and stabilize the spine, and the other is to transfer the force from the lower body legs/hips to the upper body arms/shoulders .
37:30
39:00
humans - spiral movements -spiral anatomy
Exactly
i recently started doing the bird-dog exercise, i noticed that because i have scapular winging i struggled to keep my torso parallel to the floor and shifted my weight towards my leg and away from my arm, i saw this as a chance to train the serratus at the same time as it must be weak
Work on your Shoulder Stability
Is there a variation on the good morning if you don’t have a bar bell?
I would stick with the RDL
If the QL ‘compresses’ is this bad for those with disc degeneration who already have a degree of compression?
It's hard to say if it's bad, is there pain?
@@ChristopherHoleTraining Thanks. Not a specific case just a general question.
Great video.
Thanks!
I have (mild) lordosis but no APT...what does that mean?
I got a microdiscectomy. I was in so much pain for 6 months 😔 I was better immediately.
Great news that things are better
Thank you kindly for this detailed explanation. I will put it into practice and see how it goes.
You're welcome
I understand about what you mean definitely mate 👍 👌
Great!
can i do thus exercise every day ?
It is possible but depends whether you experience low back pain or not
@@ChristopherHoleTraining not
“The flexion extension cycle is a mechanism of injury.” 😂😂
@@ericmalitz yes look it up
*avoidance* That’s this guy’s education. Terrible advice. The 45 degree BE is one of the essential pieces of equipment you could possibly use. Stop avoiding your low back and strengthen it, gradually and measurably. In fact, every household should replace their couches with one.
@@ericmalitz Why do people need a strong low back? And what is your definition of strength?
thank you that was informative. does the plank withe the side rotation to form side plank help someone with osteoporosis? and if yes, would it always be safe? or are there hints to consider? thank you again.
Weight bearing exercise is good for Osteoporosis, from that perspective it would an exercise you could use. However I recommend working up to it because it can require higher strength to maintain the centred hips.
I have recently watched your video on posture, mentioning that massage, stretch and exercise are all needed to correct the posture. I have started to extend the thoracic region with a foam ball, following your video where you used the foam roller instead. I have noticed a remarkable improvenent in my posture but am worried about damaging the discs due to the posterior motion and get a spondylolisthesis for example or even herniate a disc due to excessive extension, what do you think?
Thoracic disc herniation is rare because the rib cage restricts the movement of the thoracic spine. You should be ok.
Underrated channel, thank you Christopher!
I appreciate that!
Would you recommend strengthening the piriformis? I think sciatic nerve tightness increased (lateral hamstring tightness) after I began strengthening piriformis.
I don’t think it’s necessary, you could be irritating the nerve. Try removing those exercises and see if the hamstring tightness reduces. Foam rolling the Glute Medius and Minimus may help
Dead lifts were the worst for me
The key is knowing this so you build an individualised rehab plan
Really well explained and very useful!
Glad it was helpful!
Thanks
No problem
Thank you as you have answered so many questions about my back. I look just like the picuture. At the end low back I have a muscles when standing you can clearly feel. Drs have not been able to diagnose why I have this but x-rays showed scoliosis. I do get a massage for fibromyalgia and have asked my massage therapist to treat my back for the scoliosis. Hoping for great results.
Glad it was helpful!
Hey christopher, what do you think about exercising shortly after waking up?
If the person has a healthy spine there's no problem with it, with the caveat that it also depends on exercise choice
@@ChristopherHoleTraining Interesting, do you think rope jumping would be too much?
@@saydomargeran7700 That'll depend on your current fitness/condition. And whether it's too big of a step/progression on from your current training.
How long should one hold exercise 2 for?
It's hard to say for a specific individual because it'll depend on personal tolerance/capacity levels
A good question to anyone with back pain would be "Have you trained your muscles to do what they are supposed to do or you just move the way you always moved?" I say that because if fixed my low back pain that I had for 25 years doing very slow and deliberate deadlifts. After it was all said and done I realized the simple truth that most people do not engage muscles properly. Once it is all reset you do not need to exercise to often and you do not need to think about how you move - it is automatic, the body does what it needs to do and does it properly.
Great video and very good explained. Keep it up. This channel is underrated.
Much appreciated!
Had a really bad injury in 2021 and I’ve never been the same. Whenever I play football, my ankle rolls and I get sprains constantly. I’ve used tape and other compression gear but it’s just not the same. I’ve followed your videos and guidance and I hope to gain some strength and really improve. Is it possible to regain full strength after tearing my ligaments completely?
Think of your foot, ankle, knee and hip as one system. These exercises will be a start, train your whole leg in multi-directions and spend time on your toes as well
W’o’T a load of spoken claptrap ! what’s this chap trying to convey ???
You'll need to watch the entire episode to understand the context. In a nutshell, core strength doesn't equal a pain-free low back
CAUTION:-what if the lower back pain is caused by a ruptured disc ? Any exercise can cause permanent spinal cord damage
Not any exercise. That's not a well thought through statement
I disagree partially. I’ve had back pain for years and the back extension machine helped me so much. That and laying leg raises strengthened my back so much that I feel 10 years younger. I can see how it could cause issues for some if not done properly but it’s definitely helped me and there’s not a lot of ways of working those muscles. I did similar motion exercises with barbells for years and it only caused pain because it’s too easy to do them wrong but machines stabilize you more and prevent injury
I understand they may have worked for you but I’m coming from a broader perspective. I’ve worked in many gyms, with many trainers and with many patients and clients and on too many occasions back extensions have had a detrimental effect. From the experiences I’ve had and reading I’ve done since 2008, I haven’t found a use for back extensions that can’t fulfilled by other exercises. This isn’t a slight on your progress.
@@ChristopherHoleTrainingthe same gyms and trainers who prescribe avoiding low backs, doing half-squats, laughing at tibialis strengthening, etc. Just terrible advice, this video. Get with the times. Isolating the low back here, gradually and measurably, is one of the best things you can do. Source: rebuilt athletes who have done far superior work to you.
@@ericmalitz Why is it one of the best things you can do?
Thank you, thank you, thank you!!!!!
You are so welcome!
Make video on c shape lumbar scoliosis please
Yes a scoliosis video would be great
I have a few video on Scoliosis, here's one of them kzread.info/dash/bejne/emiaq5l6Y73ZmNI.html
I’m thin , but have bulging discs . Maybe my spine is thick for my size. I’m 5 ft tall , 110 lbs . Bending put the nail in the coffin for me . I’ve been in pain on and off for almost 2 years . Chiropractor visit really put the nail in the coffin . Went from dull stab to intense stab in lower back . Now , a PT had me doing twists and deadlifts. I think it cause a few discs above the original l5s1 to also bulge . Wish I’d never done the PT exercises and only did Dr McGill’s exercises. I’ve been in constant pain for 2-3 months now and I just can’t get rid of it 😢
You can still have bulging disc's with a thin spine. If you want to reduce pain you need to think about what the causes are and either remove, adapt or modify the posture, position, movement or load.
Im 18 days post micro discectomy .. in 2 weeks im starting physiotherapy… your channel so far makes the most sense to me. Thank you
I'm glad it's helpful
I like this exercise!
Thanks
Amen 🙏 best advice ever brace hard 🥇
It would be good if you come up Podcast on Limb Girdle Muscular Dystrophy and how to fix those
Hi Chris, how old are you, if you don't mind me asking?
41
Excellent !
Many thanks!
I have à large disc protrusion L4-L5. Is this 3 exercices good for my condition? Thank you
I can't answer that question as I don't your specific pain triggers. With that said, if the Mckenzie Floppy Push Up is making your pain worse it might be a good idea to stop doing it. The recommendations would be need to be trialled if they don't trigger pain
Good explanation, I’ve been using these for a couple of years, and like you said it’s not a cure for pain. However it does help to me to maintain core stiffness which helps to slowly wind my pain down especially when sitting.
Exactly. Thanks for sharing!
Could be a kidney
Chris, what is the most common cause of pain in the lower rib at the back?
Tight QL?
It’ll depend on the exactly location, whether it’s close to spine or further away. One of origin points of the QL is one option, multifidus is another and if it’s away from the spine Longissimus and Iliocostalis is worth looking into. If it’s muscular it’s also good to understand why the muscular is being caused.
@@ChristopherHoleTraining It's right on the lower rib away from the spine. I guess an intercostal muscle strain could also be possible?
Yes it be, that would be more dependent on the initial cause
Interesting and clear information. Thank you!
Glad it was helpful!