#rectus dominos

[zoot-marimba]

Grumpy, irritable, awkward little demon. He really is my spirit animal.

You said it, kid.

[fit2b]

The Domino Effect of Diastasis Recti is Very Treatable

Diastasis Rectus Abdominus is finally getting some of the attention it deserves in the wide world, and people are learning that — while Diastasis Recti is very treatable — it can be part of a domino effect in core dysfunction and your abdominal appearance. For some people, their diastasis may be deep and wide enough that it becomes the biggest tipping point toward a vicious circle of symptoms that all stem from core weakness. For others, an “ab gap” may be of minor consequence. Let’s discuss how diastasis can create a cascade in your core strength.

Utilize diastasis-aware fitness that doesn’t exhaust you — While you are waiting for your PT appointment, you can exercise in ways that will complement core rehab. This is what we provide here on Fit2B with over 200 workouts for you to choose from that range from easy 5 minute routines to challenging hour-long-plus workouts. Every exercise video incorporates cues for core integration that favor bellies that have been through a lot!

https://fit2b.us/domino-diastasis-recti/

#fit2b#cyclesyncing#ecourse#cyclicalfitness#phasicfitness#homeworkoutvideosj#homefitness#fitnessathome#diastasisrecti#prolapse#absworkout#coreexercises#fullbodyworkouts#pelvicrest#diastasisrectirestoration

[tinyshe]

Cogitationes Cordis ejus in generatione et generationem: ut eruat a morte animas eorum et alat eos in fame. * Exsultate, justi, in Domino, rectos decet collaudatio. The thoughts of His Heart are to all generations: to deliver their souls from death and feed them in famine. * Rejoice in the Lord, ye just: praise becometh the upright. (Introit from Psalm 32:11,19,1) Deus qui nobis in Corde Fllii tui, nostris vulnerato peccatis, infinitos dilectionis thesauros misericorditer largiri dignaris; concede, quaesumus, ut illi devotum pietatis nostrae praestantes obsequium, dignae quoque satisifactions exhibeamus officium. O God, who in the Heart of Thy Son, wounded by our transgressions, dost mercifully vouchsafe to bestow upon us the infinite wealth of Thy love; grant, we beseech Thee, that revering it with meet devotion, we may make a worthy reparation for our sins. (Collect) Dulcis et rectus Dominus, propter hoc legem dabit delinquentibus in via. * Diriget mansuetos in judicio, docebit mites vias suas. Alleluia, alleluia. * Tollite jugum meum super vos et discite a me, quia mitis sum et humilis Corde, et invenietis requiem animabus vestris. Alleluia. The Lord is sweet and righteous: therefore He will give a law to sinners in the way. f. He will guide the mild in judgment: He will teach the meek his ways. (Gradual Psalm 24:8-9) Alleluia, alleluia. Take My yoke upon you and learn of Me, because I am meek and humble of heart: and you shall find rest to your souls. Alleluia. (St Matthew 11:29) Sequentia sancti Evangelii secundum Joannem. In illo tempore: Judaei, quoniam Parasceve erat, ut non remanerent in cruce corpora sabbato, erat enim magnus dies ille sabbati, rogaverunt Pilatum ut frangerentur eorum crura et tollerentur. Venerunt ergo milites, et primi quidem fregerunt crura et alterius qui crucifixus est cum eo. Ad Jesum autem cum venissent, ut viderunt eum jam mortuum, non fregerunt ejus crura: sed unus militum lancea latus ejus aperuit, et continuo exivit sanguis et aqua. Et qui vidit testimonium perhibuit: et verum est testimonium ejus. Et ille scit quia vera dicit, ut et vos credatis. Facta sunt enim haec ut Scriptura impleretur : Os non comminuetis ex eo. Et iterum alia Scriptura dicit: Videbunt in quem transfixerunt. Continuation of the holy Gospel, according to St. John. At that time, the Jews, (because it was the Parasceve), that the bodies might not remain upon the cross on the Sabbath-day (for that was a great Sabbath-day), besought Pilate that their legs might be broken and that they might be taken away. The soldiers therefore came, and they broke the legs of the first, and of the other that was crucified with him. But after they were come to Jesus, when they saw that He was already dead, they did not break his legs, but one of the soldiers with a spear opened His side, and immediately there came out blood and water. And he that saw it hath given testimony and his testimony is true. And he knoweth that he saith true: that you also may believe. For these things were done that the Scripture might be fulfilled: You shall not break a bone of Him. And again another Scripture saith: They shall look on Him whom they pierced. (St John 19:31-37) Improperium exspectavit Cor meum et miseriam, et sustinui qui simul mecum contristaretur et non fuit; consolantem me quaesivi et non inveni. My heart hath expected reproach and misery: and I looked for one that would grieve together with me, but there was none; and for one that would comfort me, and I found none. (Offertory: Psalm 68:21) Ad Jesum autem * cum venissent, ut viderunt eum jam mortuum, non fregerunt ejus crura, sed unus militum lancea latus ejus aperuit et continuo exivit sanguis et aqua. But after they were come to Jesus, when they saw that He was already dead, they did not break His legs, but one of the soldiers with a spear opened His side, and immediately there came out blood and water. (Antiphon at the Magnificat: St John 19:33)

[x] read in completion

[pamphletstoinspire]

BOOK OF JOB - From The Douay-Rheims Bible - Latin Vulgate

Chapter 1

The Book of Job shows how human affairs are ruled by Divine Providence using probable arguments.

"Although you hide these things in your heart, I know that you still remember everything." - (Job speaking to God)  

***

INTRODUCTION.

This Book takes its name from the holy man, of whom it treats; who, according to the more probable opinion, was of the race of Esau, and the same as Jobab, king of Edom, mentioned Gen. xxxvi. 33. It is uncertain who was the writer of it. Some attribute it to Job himself; others to Moses, or some one of the prophets. In the Hebrew it is written in verse, from the beginning of the third chapter to the forty-second chapter. Ch. --- The beginning and conclusion are historical, and in prose. Some have divided this work into a kind of tragedy, the first act extending to C. xv., the second to C. xxii., the third to C. xxxviii., where God appears, and the plot is unfolded. They suppose that the sentiments of the speakers are expressed, though not their own words. This may be very probable: but the opinion of those who look upon the work as a mere allegory, must be rejected with horror. The sacred writers speak of Job as of a personage who had really existed, (C.) and set the most noble pattern of virtue, and particularly of patience. Tob. ii. 12. Ezec. xiv. 14. Jam. v. 11. Philo and Josephus pass over this history, as they do those of Tobias, Judith, &c. H. --- The time when Job lived is not clearly ascertained. Some have supposed (C.) that he was a contemporary with Esther; (D. Thalmud) on which supposition, the work is here placed in its chronological order. But Job more probably live during the period when the Hebrews groaned under the Egyptian bondage, (H.) or sojourned in the wilderness. Num. xiv. 9. The Syrians place the book at the head of the Scriptures. C. --- Its situation has often varied, and is of no great importance. The subject which is here treated, is of far more; as it is intended to shew that the wicked sometimes prosper, while the good are afflicted. H. --- This had seldom been witnessed before the days of Abraham: but as God had now selected his family to be witnesses and guardians of religion, a new order of things was beginning to appear. This greatly perplexed Job himself; who, therefore, confesses that he had not sufficiently understood the ways of God, till he had deigned to explain them in the parable of the two great beasts. C. xlii. 3. We cannot condemn the sentiments expressed by Job, since God has declared that they were right, (ib. v. 8) and reprimands Elihu, (C. xxxviii. 2.) and the other three friends of Job, for maintaining a false opinion, though, from the history of past times, they had judge it to be true. This remark may excupate them from the stain of wilful lying, and vain declamation. Houbigant. --- However, as they assert what was false, their words of themselves are of no authority; and they are even considered as the forerunners of heretics. S. Greg. S. Aug. &c. T. --- Job refutes them by sound logic. S. Jerom. --- We may discover in this book the sum of Christian morality, (W.) for which purpose it has been chiefly explained by S. Gregory. The style is very poetical, (H.) though at the same time simple, like that of Moses. D. --- It is interspersed with many Arabic and Chaldaic idioms; (S. Jer.) whence some have concluded, that it was written originally by Job and his friends (H.) in Arabic, and translated into Heb. by Moses, for the consolation of his brethren. W. --- The Heb. text is in many places incorrect; (Houbig.) and the Sept. seem to have omitted several verses. Orig. --- S. Jerom says almost eight hundred, (C.) each consisting of about six words. H. --- Shultens, in 1747, expressed his dissatisfaction with the labours of all preceding commentators. To explain this book may not therefore be an easy task: but we must be as short as possible. H. --- Those who desire farther information, may consult Pineda, (W.) whose voluminous work, in two folios, will nearly (H.) give all necessary information. C.

The additional Notes in this Edition of the New Testament will be marked with the letter A. Such as are taken from various Interpreters and Commentators, will be marked as in the Old Testament. B. Bristow, C. Calmet, Ch. Challoner, D. Du Hamel, E. Estius, J. Jansenius, M. Menochius, Po. Polus, P. Pastorini, T. Tirinus, V. Bible de Vence, W. Worthington, Wi. Witham. — The names of other authors, who may be occasionally consulted, will be given at full length.

Verses are in English and Latin.

HAYDOCK CATHOLIC BIBLE COMMENTARY

This Catholic commentary on the Old Testament, following the Douay-Rheims Bible text, was originally compiled by Catholic priest and biblical scholar Rev. George Leo Haydock (1774-1849). This transcription is based on Haydock's notes as they appear in the 1859 edition of Haydock's Catholic Family Bible and Commentary printed by Edward Dunigan and Brother, New York, New York.

TRANSCRIBER'S NOTES

Changes made to the original text for this transcription include the following:

Greek letters. The original text sometimes includes Greek expressions spelled out in Greek letters. In this transcription, those expressions have been transliterated from Greek letters to English letters, put in italics, and underlined. The following substitution scheme has been used: A for Alpha; B for Beta; G for Gamma; D for Delta; E for Epsilon; Z for Zeta; E for Eta; Th for Theta; I for Iota; K for Kappa; L for Lamda; M for Mu; N for Nu; X for Xi; O for Omicron; P for Pi; R for Rho; S for Sigma; T for Tau; U for Upsilon; Ph for Phi; Ch for Chi; Ps for Psi; O for Omega. For example, where the name, Jesus, is spelled out in the original text in Greek letters, Iota-eta-sigma-omicron-upsilon-sigma, it is transliterated in this transcription as, Iesous. Greek diacritical marks have not been represented in this transcription.

Footnotes. The original text indicates footnotes with special characters, including the astrisk (*) and printers' marks, such as the dagger mark, the double dagger mark, the section mark, the parallels mark, and the paragraph mark. In this transcription all these special characters have been replaced by numbers in square brackets, such as [1], [2], [3], etc.

Accent marks. The original text contains some English letters represented with accent marks. In this transcription, those letters have been rendered in this transcription without their accent marks.

Other special characters.

Solid horizontal lines of various lengths that appear in the original text have been represented as a series of consecutive hyphens of approximately the same length, such as ---.

Ligatures, single characters containing two letters united, in the original text in some Latin expressions have been represented in this transcription as separate letters. The ligature formed by uniting A and E is represented as Ae, that of a and e as ae, that of O and E as Oe, and that of o and e as oe.

Monetary sums in the original text represented with a preceding British pound sterling symbol (a stylized L, transected by a short horizontal line) are represented in this transcription with a following pound symbol, l.

The half symbol (1/2) and three-quarters symbol (3/4) in the original text have been represented in this transcription with their decimal equivalent, (.5) and (.75) respectively.

Unreadable text. Places where the transcriber's copy of the original text is unreadable have been indicated in this transcription by an empty set of square brackets, [].

Chapter 1

Job's virtue and riches. Satan by permission from God strippeth him of all his substance. His patience.

[1] There was a man in the land of Hus, whose name was Job, and that man was simple and upright, and fearing God, and avoiding evil.

Vir erat in terra Hus, nomine Job; et erat vir ille simplex, et rectus, ac timens Deum, et recedens a malo.

[2] And there were born to him seven sons and three daughters.

Natique sunt ei septem filii, et tres filiae.

[3] And his possession was seven thousand sheep, and three thousand camels, and five hundred yoke of oxen, and five hundred she asses, and a family exceeding great: and this man was great among all the people of the east.

Et fuit possessio ejus septem millia ovium, et tria millia camelorum, quingenta quoque juga boum, et quingentae asinae, ac familia multa nimis : eratque vir ille magnus inter omnes orientales.

[4] And his sons went, and made a feast by houses every one in his day. And sending they called their three sisters to eat and drink with them.

Et ibant filii ejus, et faciebant convivium per domos, unusquisque in die suo. Et mittentes vocabant tres sorores suas, ut comederent et biberent cum eis.

[5] And when the days of their feasting were gone about, Job sent to them, and sanctified them: and rising up early offered holocausts for every one of them. For he said: Lest perhaps my sons have sinned, and have blessed God in their hearts. So did Job all days.

Cumque in orbem transissent dies convivii, mittebat ad eos Job, et sanctificabat illos; consurgensque diluculo, offerebat holocausta pro singulis. Dicebat enim : Ne forte peccaverint filii mei, et benedixerint Deo in cordibus suis. Sic faciebat Job cunctis diebus.

[6] Now on a certain day when the sons of God came to stand before the Lord, Satan also was present among them.

Quadam autem die, cum venissent filii Dei ut assisterent coram Domino, affuit inter eos etiam Satan.

[7] And the Lord said to him: Whence comest thou? And he answered and said: I have gone round about the earth, and walked through it.

Cui dixit Dominus : Unde venis? Qui respondens, ait : Circuivi terram, et perambulavi eam.

[8] And the Lord said to him: Hast thou considered my servant Job, that there is none like him in the earth, a simple and upright man, and fearing God, and avoiding evil?

Dixitque Dominus ad eum : Numquid considerasti servum meum Job, quod non sit ei similis in terra, homo simplex et rectus, ac timens Deum, et recedens a malo?

[9] And Satan answering, said: Doth Job fear God in vain?

Cui respondens Satan, ait : Numquid Job frustra timet Deum?

[10] Hast not thou made a fence for him, and his house, and all his substance round about, blessed the works of his hands, and his possession hath increased on the earth?

Nonne tu vallasti eum, ac domum ejus, universamque substantiam per circuitum, operibus manuum ejus benedixisti, et possessio ejus crevit in terra?

[11] But stretch forth thy hand a little, and touch all that he hath, and see if he blesseth thee not to thy face.

Sed extende paululum manum tuam et tange cuncta quae possidet, nisi in faciem benedixerit tibi.

[12] Then the Lord said to Satan: Behold, all that he hath is in thy hand: only put not forth thy hand upon his person. And Satan went forth from the presence of the Lord.

Dixit ergo Dominus ad Satan : Ecce universa quae habet in manu tua sunt; tantum in eum ne extendas manum tuam. Egressusque est Satan a facie Domini.

[13] Now upon a certain day when his sons and daughters were eating and drinking wine in the house of their eldest brother,

Cum autem quadam die filii et filiae ejus comederent et biberent vinum in domo fratris sui primogeniti,

[14] There came a messenger to Job, and said: The oxen were ploughing, and the asses feeding beside them,

nuntius venit ad Job, qui diceret : Boves arabant, et asinae pascebantur juxta eos;

[15] And the Sabeans rushed in, and took all away, and slew the servants with the sword, and I alone have escaped to tell thee.

et irruerunt Sabaei, tuleruntque omnia, et pueros percusserunt gladio; et evasi ego solus, ut nuntiarem tibi.

[16] And while he was yet speaking, another came, and said: The fire of God fell from heaven, and striking the sheep and the servants, hath consumed them, and I alone have escaped to tell thee.

Cumque adhuc ille loqueretur, venit alter, et dixit : Ignis Dei cecidit e caelo, et tactas oves puerosque consumpsit; et effugi ego solus, ut nuntiarem tibi.

[17] And while he also was yet speaking, there came another, and said: The Chaldeans made three troops, and have fallen upon the camels, and taken them, moreover they have slain the servants with the sword, and I alone have escaped to tell thee.

Sed et illo adhuc loquente, venit alius, et dixit : Chaldaei fecerunt tres turmas, et invaserunt camelos, et tulerunt eos, necnon et pueros percusserunt gladio : et ego fugi solus, ut nuntiarem tibi.

[18] He was yet speaking, and behold another came in, and said: Thy sons and daughters were eating and drinking wine in the house of their elder brother:

Adhuc loquebatur ille, et ecce alius intravit, et dixit : Filiis tuis et filiabus vescentibus et bibentibus vinum in domo fratris sui primogeniti,

[19] A violent wind came on a sudden from the side of the desert, and shook the four corners of the house, and it fell upon thy children and they are dead, and I alone have escaped to tell thee.

repente ventus vehemens irruit a regione deserti, et concussit quatuor angulos domus, quae corruens oppressit liberos tuos, et mortui sunt; et effugi ego solus, ut nuntiarem tibi.

[20] Then Job rose up, and rent his garments, and having shaven his head fell down upon the ground and worshipped,

Tunc surrexit Job, et scidit vestimenta sua; et tonso capite, corruens in terram, adoravit,

[21] And said: Naked came I out of my mother's womb, and naked shall I return thither: the Lord gave, and the Lord hath taken away: as it hath pleased the Lord so is it done: blessed be the name of the Lord.

et dixit : Nudus egressus sum de utero matris meae, et nudus revertar illuc. Dominus dedit, Dominus abstulit; sicut Domino placuit, ita factum est. Sit nomen Domini benedictum.

[22] In all these things Job sinned not by his lips, nor spoke he any foolish thing against God.

In omnibus his non peccavit Job labiis suis, neque stultum quid contra Deum locutus est.

Commentary:

Ver. 1. Hus. The land of Hus was a part of Edom; as appears from Lament. iv. 21. --- Simple. That is, innocent, sincere, and without guile, (Ch.) in opposition to hypocrites and double dealers. C. --- Heb. Tam, "perfect."

Ver. 3. Sheep. Heb. including "goats," which are equally valuable in that country for milk. --- Camels. These animals were used for riding in those barren sands, where they can travel for four days without water; and that which is muddy is best for them. --- East, in the desert Arabia. Sept. add at the end of the book, that Job was king; and he seems to have been independent, (C.) and to have had other kings who acknowledged his authority. Pineda. C. xxix. 7. &c. --- Each city had its own king in the days of Abraham and of Josue. Job, or Jobab, resided at Denaba. Gen. xxxvi. 32. C.

Ver. 4. His day of the week in succession; (Pineda) or each on his birthday, (Gen. xl. 20. Mat. xiv. 6. Grot.) or once a month, &c. The daughters of Job were probably unmarried.

Ver. 5. Blessed. For greater horror of the very thought of blasphemy, the Scripture both here and v. 11, and in the following chapter (v. 5. and 9.) uses the word bless, to signify its contrary. Ch. 3 K. xxi. 10. --- Thus the Greeks styled the furies Eumenides, "the kind," out of a horror of their real name. Even those who are the best inclined, can hardly speak of God without some want of respect, (C.) in the midst of feasts, where the neglect of saying grace is also too common. H. --- Sept. "they have thought evil against God." Every kind of offence may be included, to which feasting leads. M.

Ver. 6. The sons of God. The angels, (Ch.) as the Sept. express it. C. --- Satan also, &c. This passage represents to us in a figure, accommodated to the ways and understandings of men, 1. The restless endeavours of satan against the servants of God. 2. That he can do nothing without God's permission. 3. That God doth not permit him to tempt them above their strength: but assists them by his divine grace in such manner, that the vain efforts of the enemy only serve to illustrate their virtue and increase their merit. Ch. --- A similar prosopopeia occurs, 3 K. xxii. 19. Zac. i. 10. C. --- Devils appear not in God's sight, but sometimes in presence of angels, who represent God. S. Athan. q. 8. ad Antioc, (W.) or some ancient author. --- The good angels can make known their orders to them. Zac. iii. 1. Jude 9. Both good and bad spirits may be considered as the ministers of God. C. --- They appear in judgment; though the latter could not see the Lord.

Ver. 9. In vain, without recompense. H.

Ver. 11. Face, like a hypocrite, (Sanctius) or rather curse thee openly, v. 5. H.

Ver. 12. Hand. God permits evils. W. --- The devil can do nothing without leave. C.

Ver. 15. Sabeans, descended from Abraham, in the desert (C.) or happy Arabia. These nations lived on plunder. Pliny vi. 28. M.

Ver. 16. Heaven, or the air, where the devils exercise a power. Ephes. ii. 2.

Ver. 17. Chaldeans. Some copies of the Sept. read "horsemen." These nations inhabited the other side of the Euphrates, but made frequent incursions to plunder their neighbours. C.

Ver. 20. Head. Heb. torn his hair, and rolled in the dust. Bochart. Isai. xv. 2. &c. C. --- The fathers oppose this example to the apathy of the stoics. S. Aug. de Civ. Dei. i. 9. Rom. i. 31.

Ver. 21. Thither. To that earth from which all are taken. H. --- Ista terra gentes omnes peperit & resumet demum. Varro. --- Ut ater operiens. Pliny ii. 63. See 1 Tim. vi. 7. --- As...done. Some copies of S. Jerom omit this, which is borrowed from the Sept. C.

Ver. 22. By his lips, is not in Heb. but occurs C. ii. 10. --- God. Much less did he blaspheme, as satan had said, v. 11. He did not consider all as the effect of chance, or like a mere philosopher. His thoughts were regulated by religion and the fear of God. C. --- The virtue of Job was so much the more wonderful, as he lived among the wicked. S. Greg. He bore patiently with the loss of all things: and English Catholics have often imitated him. W. - He might well record his own good actions, the gifts of God, being moved by divine inspiration, like Moses, &c. S. Greg.

[vos-estis-sal-tarrae]

Hear me out:

A pizza delivery service called Rectus DOMINOES.

Each pizza would be cooked, some burnt, using pits of fire from Hell. I would probably get sued over the name, but my dad could pay it off.

[shanerooney54-blog]

Client- Sinead Ward- Low back pain

Client overview

The client who i am assessing for this part of my assignment is Sinead Ward. Sinead is a 19 year old female who has stated in her questionnaire that she has been suffering with back pain for a number of years now. Sinead is a student who studies primary school teaching so is mostly on her feet when teaching and sitting while in class and lectures. Sinead has not participated in any team sports for a few years but used to play Gaelic football when she was younger, stopping when she was 12. Sinead stated that she used to attend the gym up to 3 times a week up until a year ago but was forced to stop due to her back being too painful when on the cardio machines and lifting weights. When filling out her questionairre Sinead stated that she hopes that by undergoing this program that it will reduce her back pain overtime and give her a chance to be able to play sport again in the future.

Static postural assessment

Postural assessment is an important part of the objective evaluation and ideal static postural alignments have been suggested (Kendall et al 2005) It is important to do a postural assessment of a client before working with them as you need to get an idea about the symptoms which may be causing them bother.

Anterior view

From this initial static posture assessment that Icarried out on Sinead we can see that from the posterior view her shoulders seem to be of a different height this may suggest there is a rounding of the shoulders or a tilt in the spin to one side ie. scoliosis. Uneven shoulders could indicate many different things.  From scoliosis to a leg length discrepency. When one shoulder is lifted higher than the other, then the muscles on the elevated shoulder side are likely to be tight. There are two specific muscles that are the culprits that cause this dysfunction.1. Upper Trapezius 2. Levator Scapulae. The upper trapezius muscle is the top part of the muscle, it runs up the back of the neck, It is also the muscle that is activated when you shrug your shoulders up. So you can imagine that if this muscle is overactive and very tight on one side, it will pull the shoulder upwards. Similarly the second muscle, the Levator Scapulae, also has the same effect if it gets too tight. The Levator Scapulae is a muscle that attaches behind the ear area, and runs down the back of your neck to the top of the shoulder blade, in effect it acts to raise the scapulae. The posterior view also shows us that Sineads knees are of uneven height, this suggests that one leg may be shorter than the other or there she may suffer from a pelvic tilt. Anterior pelvic tilt is caused by the shortening of the hip flexors, and the lengthening of the hip extensors. This leads to an increased curvature of the lower spine, and of the upper back.The hip flexors are the muscles that attach the thigh bone to the pelvis and lower back. They are used to run, kick, or bend at the hip.The hip extensors consist of four muscles, three of which are known collectively as the hamstring muscles, and the gluteus maximus. They help to extend the hip. Weak stomach muscles also play a role in anterior pelvic tilt.The changing shape of the spine, and the associated muscle imbalances, are often caused by prolonged periods of sitting. A lack of stretching or strengthening exercises also contributes to anterior pelvic tilt. In the picture the red line acts as the plumb bob, in the picture we can see that the red line does not pass down Sineads back down the middle of the spine, this suggests to us again that the client may be suffering from scoliosis.

Posterior view

From this view of Sinead we can also see that the plumb bob(red line) also does not pass down the centre of the body, just like in the anterior view, this also suggests to us that there is a slight curve in Sineads posture(scoliosis). The yellow line in the picture which runs from shoulder to shoulder shows us that the shoulders are uneven with the right shoulder being slightly more elevated compared to the left. Uneven shoulders can happen when you have structural issues or muscular skeletal imbalances in the body. This may include legs that vary in length or scoliosis. Uneven shoulders can also be the result of an imbalance somewhere else in the body. Think of it as a domino effect. For example, if you hurt your ankle or hip, it will cause you to bring your body out of alignment as you adjust to how you hold and move your body. The yellow dots again show how the knees are uneven with the right knee being slightly elevated compared to the left one.

Side view

From this angle Sineads posture seems to be fairly good, although it is hard to see there is still a curve in the lower back area of Sineads back. While some curvature in your lumbar spine is normal, an imbalance in the muscles of your core and hips can lead to excessive amounts of lordosis and can result in the development of low back pain. While increased lumbar curvature may be caused by a combination of muscle weakness and tightness, it may also be from something far more serious. The curve in Sineads lower back may be due to a few things but a main reason could be weak abdominal muscles, the muscles in your stomach play many important roles. Not only do they contribute to spinal stability, but these muscles also tilt the pelvis backward, or posteriorly. This helps to decrease excessive curvature in the lumbar spine and to diminish the strain on the muscles of the low back.

Dynamic movement assessments

Overhead squat assessment

We have decided to use the overhead squat assessment as it is a great exercise that is able to give us slot of information about a client. According to Christian Bosses the exercise is a great one which is able to incorporate a lot of things including flexibility, balance, strength and mobility.

Anterior view

Picture 1.                                                         

 Picture 2. 

Video link- https://youtu.be/f9gMefoiQLU

Overview

From the frontal view of Sineads overhead squat assessment there are a few different things that we can pick up. In picture 1 we can see that there is a shift in the lower part of Sinead body when she starts to squat. There is a shift to Sineads right hand side, this may indicate that she has a weak gluteus maximus which is causing this.  We can also see there is valgus happening to the knees when Sinead is in the upward movement of her squat, this can also be expected in someone who has a weak gluteus maximus. We can also see(although not as clear as side view) that Sinead starts to lean forward and is unable to keep her arms above her head, this may indicate to us that she has limited mobility in the upper part of her back/shoulders.

 Side view 

Picture 1

Picture 2

Picture 3

Video link -https://www.youtube.com/watch?v=EhnCEVw0exw

Overview

Straight away from the side view of Sineads squat we can see that she has  a certain degree of  difficulty holding her hands above her head, as Sinead moves further and deeper down into the squat we can see how this develops into her crouching forward and not being able to keep her torso upright (Picture 2). An explanation as to why Sinead does this could be due to a lack of strength in the glutes, but it could also be due to tightness within the lower back which causes you to lean forward. Sinead may also be experiencing some tightness in her rectus fermoris or the sartorius, these muscles are the primary movers in hip flexion so a tightness within these muscles will also cause the body to lean forward. Also from this angle we can see from Picture 3 that Sineds lower back arches when she is squatting, this will put undue extra pressure on the ligaments of the lower back over time and may lead to injury when training.

Posterior view 

Picture 1

Picture 2

Picture 3

Video link - https://www.youtube.com/watch?v=4R4R_LcekSw

Overview

From the posterior view of Sineads squat assessment we can see again the hip shift to one side when Sined begins the downward phase of the squat, this again could be down to a weakness within the glutes, another reason for this could be that Sinead has a tightness within her right thigh muscle which is causing her to shift to one side. In a study that was conducted by  Kerry Peterson, MA, ATC (class of 2015 in the Athletic Training specialization area) who undertook an investigation into people who suffered from hip shift when they were squatting suggest that individuals displaying a hip shift during an overhead squat have less dorsiflexion, less hip abduction range of motion, and greater hip internal rotation range of motion on the limb being shifted toward. The findings also suggest that hip shift subjects may have decreased gluteus medius activation compared to the control group. From Picture 3 we can see that Sinead has significant difficulty when it comes to keeping her arms straight and above her head, this may be explained by shoulder bursitis, this is a condition where there is a tenderness around the shoulder area and the person has difficulty raining their arms above their head.

Gait analysis

  "Your running gait, comprising five phases, is the way your foot strikes and leaves the floor with each stride,” says Gordon Crawford, a British triathlon champion and former coach for the Scottish national team. 

Although Sinead is not a runner Gait analysis is another tool used to gain insight into one’s movement patterns specific to walking or running.  The benefits of gait analysis is that it can be very helpful in identifying overactive/underactive muscles, potential injuries, and inefficiencies. By analysing Sineads posture when she is running/ walking it will help give us a better idea as to why she is suffering from low back pain and give us a better idea about how we can overvcome this.

Walking 

Video link -https://www.youtube.com/watch?v=Xo_g2qt_8W8

Overview

From the gait analysis that Sinead carried out on the threadmill we can see again that she is suffering from a lateral pelvic tilt. As its name suggests, a lateral pelvic tilt (LPT) is a common postural misalignment characterized by the tilting of the pelvis to one side. Individuals with this condition will appear to have unbalanced hips, with one side sitting lower than the other.There are several known causes of a lateral pelvic tilt, including scoliosis and leg length discrepancy. Specifically, a lateral pelvic tilt is the result of the tightening and shortening of the adductors, gluteus medius, and quadratus lumborum on one side of the body, and the simultaneous weakening and lengthening of the same muscles on the opposite side of the body.This imbalance causes the hips to raise, or hike, on one side and drop on the other side, hence the term lateral pelvic tilt.

Running 

Picture 1

Picture 2

 Video link - https://www.youtube.com/watch?v=ZR_dtim_O_w

Overview

In picture 1 we can see where Sineads feet tend to point outwards when she is running, this may be due to rotation in the hips and may be a cause for her lower back pain as the pelvis is constantly shifting to get into position when walking In picture 2 we can see where Sineads knees valgus when she is running Also referred to as “knock knees,” knee valgus is a common misalignment characterised by the inward bending of the knees. The causes of knee valgus are plentiful. Some of the cases of knee valgus are caused by bone deformities and complications such as Osteoarthritis, Rickets and Scurvy.  Much of the time knee valgus develops as a result of dysfunction in certain parts of the body, if the Adductors are the muscles which run down the inner thigh/groin area. If these are too tight, the tightness will pull the thighs inwards and the hip into internal rotation. The result of this is the knock-knee effect.   another reason why Sineads needs tend to valgus when she is running may be because of pelvic tilt, If the front of your pelvis tends to be tilted downwards in an anterior pelvic tilt, this can cause the hips to internally rotate forcing the knees to point inwards. Also in Sineads questionnaire before the assessment she stated that she had to give up going to the gym as her back became too sore when on the cardio machines, Sinead stated that she experienced lower back pain while on the cardio machines, this can be caused by excessive tightness in the hip flexors (front of the hip), leading to low back pain, hamstring strains or sacroiliac sprains (where your pelvis meets your sacrum/ SI joint).  This condition also does not allow for a full range of extension through the hips which is important for efficient form and function. When our body does not have full range of motion at ANY joint, other muscles have to work harder to propel us through space.

Conclusion 

Overall from the extensive rage of tests that we carried out on Sinead we can see that there are quite a number of areas that we will need to work on to help improve her back pain. the main areas that we will be focusing on within the program in the future will be trying to help with the lateral pelvic tilt that Sinead seems to suffer from when she is squatting and when walking and running. Another area that we will focus on will be trying to strengthen Sineads Gluteus maximus and her abdominal muscles. By strengthening these areas it will therefore help to improve Sineads overall posture, hopefully leading to a reduction in her back pain.

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Valsalva Maneuver: A Technique That Can Save You From Back Pain

Do you know how to breathe correctly?

The question seems almost non-sensical, like asking if you know how to blink. But, the way you breathe while sitting at your desk is much different than how you should breathe while on a run, or when you squat with 300 pounds on your back. And, we’re not just talking about breathing heavier as you get tired.

Your breath is far more powerful than you think because breathing is so deeply tied to many essential structures of your body, including your spine and ribcage. It might seem impossible, but the way you breathe can do everything from preventing back pain to make you significantly stronger on squats, deadlifts, presses, and almost every exercise imaginable.

Before you complete another workout, it’s time to find out if you’ve been breathing the wrong way, and what you can do to make a small change that leads to incredible results.

The Power of Your Breath

Most fitness tips do not provide instant gratification. It takes a lot of reps and sets, sometimes across a span of years, to change your body.

And while no workout will instantly slash fat or make you more muscular, there are a few techniques that, like magic, can have an immediate impact on how well you train and feel. The Valsalva maneuver, which is a way of breathing, is one of those techniques.

Part of the reason it has such a dramatic impact is that for the majority of people, how to breathe when you exercise is completely overlooked.

When you learn about training, almost everything focuses on the usual suspects:

How much weight you’ll use

The reps and sets

The exercise selection

What equipment to use

All of these are important parts of training and exercise. But, all of these cover what you do. They tend to avoid how to do it.

While there’s no shortage of exercise explanations you can find online, it’s rare that tips on correct form provide a detailed explanation of how you should breathe.

But, the way you breathe on different exercises can make all the difference between staying pain-free and seeing more progress. Enter the Valsalva maneuver.

To understand how and why this technique is the key to no back pain and lots of strength gain, it’s time for a quick test.

The Soda Can Test: How to Know Your Spine is Safe

To understand why learning how to breathe properly is important, all you need to do is think about a soda can. When it’s pressurized and sealed, it’s very strong. You can stack several bricks on top of it and it won’t budge. But, if you open the can and let that pressure escape, the weight would crumple the can underneath.

Think about breathing in the same way: do it right and you’re unstoppable, do it wrong and you get crushed.

Correct breathing can make every exercise a safe and effective movement. Think about it: No one argues whether exercise is “good” for you, but plenty of people debate whether certain exercises should be avoided because of the risk of injury.

For example, you might know the squat as one of the best exercises for developing strength and building muscle. Or, you might think of it as an exercise that causes back pain. That alone means that plenty of you avoid squats (or avoid doing them with added weight) when, in reality, it’s not the exercise that’s the problem; it’s how you’ve been taught to do the movement.

“Everybody tells you to inhale on the way down, and exhale on the way up,” says Mark Rippetoe, owner of the Wichita Falls Athletic Club and author of Starting Strength: Basic Barbell Training. “That is complete and utter BS. If you do that, you will hurt yourself.”

Now, Rippetoe isn’t suggesting you shouldn’t breathe. What he’s saying is that the typical breathing cue is incomplete and leaves out many vital details. And that if you’re just breathing — and not practicing the Valsalva maneuver — then you’re at risk.

“When you Valsalva, you’re protecting your spine,” says Dr. Belisa Vranich, clinical psychologist and author of Breathe: The Simple, Revolutionary 14-Day Program to Improve your Mental and Physical Health. “Most people don’t understand that you have to take a big breath in to be able to protect your spine [when you lift].”

When you inhale deeply, you create what’s called intra-abdominal pressure. The term describes forces within your abdominal cavity or the area surrounded by the muscles on the side of your abs (your obliques), your pelvic floor (on the bottom), diaphragm (on top), rectus abdominus (the area known as the six-pack), and several back muscles.

When you have a heavy load on your back, this pressure is your friend. It’s no different than the soda can.

WIthin your abdomen, the pressure you create with a deep inhalation helps keep your spine rigid and stable.

“Air is support to the back,” Rippetoe says. So the way you should lift when you squat is to inhale deeply and brace your torso, hold that breath (and bracing) on the way down, then either continue to hold it on the way up or exhale through pursed lips when you hit the most challenging part of the lift.

Before you try the Valsalva maneuver, there’s something you should know: in order for it to work for you, you first have to master an even more fundamental skill.

Are You Breathing Well? (Here’s How to Find Out)

Consider this Breathing 101. Because you know how to breathe, it will be quick. But, if you want the Valsalva maneuver to work, then you need to make sure you’re breathing correctly.

To understand how you breathe, it’s important to visualize your diaphragm as two separate parts.

Your diaphragm divides your insides into an upper (thoracic) cavity and a lower (abdominal) cavity. Think of it as the muscle that powers breathing. When you inhale, your diaphragm pushes downward against your abs, drawing air into your lungs and creating more space for them within your body.

“The lungs will fill like a vacuum once the diaphragm drops downwards,” explains Dr. Kathy Dooley, a chiropractor and anatomy instructor based in New York City.

However, a number of things, such as bad posture, can prevent your diaphragm from doing its job effectively.

“When your abs are gripping your diaphragm, it will not let you take a big inhale,” Vranich says. “If you go to take a big inhale, you’ll have to take it with your shoulders because your diaphragm is being squeezed.”

So what should it look like? If your belly moves outward when you breathe in, it’s a sign that your diaphragm is working correctly. It might make you feel self-conscious because it will look like you’re creating a gut, but you’ll feel and perform a lot better.

Image by Dave Regone, courtesy Dr. Belisa Vranich

On the flipside, consider what happens when you don’t breathe correctly. The result looks something like:

Image by Dave Regone, courtesy Dr. Belisa Vranich

This is known as “vertical breathing.” And it achieves the biologically necessary goal of getting you oxygen (because, ya know, you still need to breathe and your body won’t let that not happen). But, it creates a host of other problems.

The Risks of Poor Breathing

If you’re a vertical breathing, it can be a literal pain in the neck. That’s because this type of breathing tightens the muscles in your neck and shoulders. If you have your massage therapist on speed dial, vertical breathing may be why.

This style of breathing doesn’t deliver oxygen as well as a diaphragmatic breath, so you’ll have to inhale more frequently, which can elevate your blood pressure, pulse, and level of anxiety.

Even crazier? Your diaphragm attaches to your spleen, liver, and small intestine, and doing it wrong can cause a domino effect of health problems.

“If you’re breathing up with the chest, you may not be creating the ‘massage’ for your lower organs to encourage your smooth muscle (tissues in the gut) to act like it should,” Dooley says. “You’d be surprised by how much breathing affects your gastric emptying, and how much breathing affects things like IBS (irritable bowel syndrome).”

And then, of course, there’s how bad breathing affects your ability to use the Valsalva maneuver.

If you’re breathing “up,” using your chest, shoulders, and other muscles to pull air into your body, you can’t create the type of intra-abdominal pressure that will protect your spine when you lift—even if you took in the biggest breath you possibly could.

“If you’re building good intra-abdominal pressure, you don’t necessarily need to raise your chest upwards [when you inhale],” Dooley says, who adds that the reverse is also true: If you’re raising your chest upwards, you’re not building good intra-abdominal pressure.

Here’s a simple way to tell whether you’re using your diaphragm well. Look in the mirror and watch yourself breathe. If your chest and shoulders are moving up and down in a way that looks like the illustration above, you have some work to do.

How to Breathe Better (And Lift Weights Better Than Ever)

Here are 3 exercises that can help you breathe better and keep your shoulders down.

Breathing Exercise #1: Diaphragm Extensions While Vranich teaches several techniques, perhaps the simplest method is an exercise that requires you to lie on your back and just breathe. (Yup, it’s really that simple.)

To perform the move, lie flat on your back and place any light object—it could be a book, a pillow or whatever you have handy—on top of your belly button. Rest your hands at your sides and cast your gaze slightly downward, so you can see the book somewhere in your field of vision.

Inhale deeply into your belly, raising the book as high as you can. When you exhale, watch the book lower. Keep breathing in this manner for a few minutes.

Vranich recommends you don’t worry about your pace of breath at first, just notice how breathing into your lower body feels. You may find that performing the technique slowly brings a sense of calm.

That’s because slow, controlled breathing initiates a “rest and digest” response from your body called the parasympathetic nervous system. For this reason, you may want to try breathing in this manner before bedtime, or even at the end of your workouts (when it can help bring your heart rate and signal to the rest of your body that it’s time to chill).

To start, try using it for a minute or so at the front of a training session to teach (or remind) you of how diaphragmatic breathing feels.

Breathing Exercise #2: The 90-90 As the name suggests, the “90-90” indicates that you’ll have a 90-degree bend in your hips, and a 90-degree bend in your knees. And you’ll need a Swiss ball.

Lie on the floor, place your heels atop the ball, and adjust your feet so that you have those right angles at your hip and knee. Dooley shows you how to set up for the exercise in this video:

The object is to inhale into your lower abdomen. Rather than just trying to press upward with the belly, think about filling the whole abdomen in every direction. When you inhale, your abs, your obliques, and the muscles in your lower back all should press outward.

“What we’re looking for is for the abdomen to fill in 360 [degrees] on the inhale,” Dooley says. “These muscles all around you are muscles of exhalation, therefore they need to expand when you inhale to build proper intra-abdominal pressure.”

Stay in the 90-90 until you feel like you’re getting the hang of breathing with all of those muscles, or for as long as your workout will allow. If you typically don’t have a whole lot of time to train, don’t worry about it. Even a minute will be helpful.

Breathing Exercise #3: The Dead Bug (AKA Dying Bug) This exercise takes the good intra-abdominal pressure you’ve learned and applies it to moving your arms and legs.

To set up for the move, you’ll lie on your back with your hips and knees bent 90-degrees. (No Swiss ball for your heels this time.)

You can hold your arms straight overhead, or press them against your abdomen to feel the pressure you’re creating. Inhale, then exhale slowly as you lower the heel of your left leg to the floor, lift it back to your starting position, then lowering and raising the heel of your right leg.

You’ll do all of this (moving both legs down and back up) on a single exhale, maintaining stiffness in your core as you move. Once you’ve completed the movement with both legs, inhale and repeat. Perform 5 to 10 reps, where moving your left and right leg is one rep.

“This is a fantastic drill for learning how to build intra-abdominal pressure and build core stiffness but ambulate the limbs,” Dooley says. “It has a lot of carryover into things like squatting and deadlifting because you’re trying to maintain core stiffness and abdominal stability while you’re trying to ambulate the limbs.”

How to Valsalva Maneuver Like a Pro

If you know how to breathe deeply into your lower abdomen, then the first cue of the Valsalva is pretty simple.

“Big breath in,” Rippetoe says. “Before every rep, take a big breath.”

Just as you did when you performed the Supine 90-90, the breath should fill your lower abdomen in every direction. That’s half of the battle.

The other half is bracing properly. Here’s where the work you did in the Dying Bug comes into play. You want to engage your abs, your obliques, and the muscles in your back, holding them all stiff as you start your descent downward. Exhale when you reach the top. Then inhale and repeat.

As with anything, the little details matter. The Valsalva maneuver is not something you want to hold throughout a set. Exhale after every rep. Then, inhale and reset before your next rep.

One of the knocks on the Valsalva is that it elevates your blood pressure, which most of us tend to think is a bad thing. And it is, but only if your high blood pressure is chronic. In other words, if you walk around every day with a systolic/diastolic combo that’s well above 120 over 80, then you’ll want to consult with your doctor.

But, the blood pressure lift from the Valsalva is temporary—when you perform it, the pressure goes up. When you stop, it returns to baseline.

However, if you have a known risk factor like an intracranial lesion, then yes, you should speak with your doctor before trying the Valsalva maneuver. Same if you have hypertension that you haven’t addressed. As with anything, exercise common sense and communicate with your doctor if you have any concerns.

READ MORE: 

How Low Should You Squat, Really?

The Truth About the 7-Minute Workout

The Tension Weightlifting Technique: How to Make Every Exercise More Effective

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