The 30-second article
• Real-life muscle function explains
how muscles perform when people
are going about their daily activities
• The real-life function of most
muscles is to limit unnecessary
stress from the ever-present forces
of gravity and ground reaction forces
• Muscles tend to work in a fashion
similar to bungee cords: tension
increases as the fibres elongate,
simultaneously slowing down force
and storing energy for use when the
fibres subsequently contract
• By understanding the real-life function
of muscles you will be able to design
both corrective and performance
enhancement exercises for clients
to slow the spine as it bends forward. The
tension generated as they lengthen can then
be used to pull the spine back up again into
an upright position. The abdominals function
as a counterpart to the erector spinae group
by lengthening to ensure the spine doesn’t
extend too far backward as the torso is pulled
back upright. When these groups of muscles
are healthy and functional, they work together
like alternate sets of bungee cords to prevent
the spine from arching or rounding too far or
too quickly, thereby minimising unnecessary
stress to the spine (Myers, 2001).
This means the performance of spine
extension exercises and abdominal
crunches are not the most functional ways
to strengthen the back and abdominal
muscles. An exercise that would more
effectively train these two sets of muscles
would see you instructing your client to
bend down and pick up a medicine ball
and then reach back over their head
and throw it to you. This exercise would
require the erectors to lengthen to slow
down the spine as it bends forward to
pick up the ball and the abdominals
to lengthen to slow down the spine as
it arches backward in preparation for
throwing the ball (see Figure 2).
As mentioned previously, it is important to
warm up and stretch the target muscles before
loading a client’s program with the increased
demand of functional, real-life exercises.
Furthermore, if you suspect your client has a
back injury, it is recommended that you obtain
clearance from a medical professional before
facilitating the exercises outlined above.
An understanding of the real-life function
of muscles will help you design both
corrective and performance enhancement
exercise strategies that train muscles to react
appropriately to the forces of nature (i.e. gravity
and ground reaction forces). By progressively
integrating these types of exercises into your
clients’ programs, they will reach their goals
more easily and you will set yourself apart as
an industry expert who understands the true
nature of muscle function.
For references read this article at
fitnessnetwork.com.au/resource-library
Justin Price, MA is the creator of the Network
Corrective Exercise Trainer Specialist Certification
course, The BioMechanics Method®. His techniques
are used in over 25 countries by specialists trained
in his unique pain-relief methods.
fitnessnetwork.com.au/biomechanics
WANT TO HELP CLIENTS
WITH BACK, SHOULDER,
KNEE, FOOT OR NECK PAIN?
Then check out the Fitness Australia-approved BioMechanics Method Corrective
Exercise Trainer Certification, powered by Australian Fitness Network.
Consisting of five distinct but interconnected modules, you’ll learn step-by-step processes for working with people who
experience muscle and joint pain through the integration of postural assessment procedures, corrective exercise principles
and life coaching strategies.
Created by corrective exercise expert Justin Price and delivered entirely online – anywhere, anytime – this easy-to-understand
and implement method is a must for any trainer who wants to help their clients move better and achieve their goals.
Ranging from 7 to 10 CECs and from as little as $139 for Network Members.
1300 493 832 | FITNESSNETWORK.COM.AU/BIOMECHANICS
POWERED BY
NETWORK SPRING 2014 | 63