Brian Ellicott in Brisbane, Queensland, Australia | Organisation
Brian Ellicott
Locality: Brisbane, Queensland, Australia
Address: 11/7 oconnell terrace 4006 Brisbane, QLD, Australia
Website: https://www.brianellicott.com/brisbane-back-pain-program/
Likes: 668
Reviews
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21.01.2022 Today's Training... A: Sumo Deadlifts 115kg 4 x 8 reps. Rest 4 minutes between rounds.... B1: Kneeling Bottoms Up KB Press With Twist 12kg 4 x 10 reps Rest 2 minutes B2: Single Arm KB Row 32kg 4 x 6 reps Rest 2 minutes Definitely got some work to do on the deadlift technique...still feel like my hips are a little high looking at the reps. Work in progress
21.01.2022 Today's Training... A1: Bench Press 5 x 8 reps at 60kg Rest 2 minutes... A2: Single Arm KB Row 5 x 12 reps at 24kg Rest 2 minutes. B: KB Swings 4 x 20 reps at 26kg. Plan is to keep the swings in maintenance mode, almost as active recovery between deadlift days. With bench press...goal is to slowly build weight back up as the wrist allows.
20.01.2022 Back Pain Program Progression... Build the components needed for core stability. Build the components needed for strong, mobile hips.... Put all of those components together into bigger, more useful movements. Blake doing a solid job warming up all of his components and using them together for hip hinge and squat patterns. Planned, methodical, progressive....
20.01.2022 Secret to a successful rehab program for back pain... 1. Identify and strengthen your weak components. 2. Learn to use those components together in back sparing movement techniques.... Here Blake has a done great job building a foundation using Stuart McGill's Big 3 (McGill Curls, Side-Bridges and Bird-dogs) So now we move to addressing issues at the hips, in Blake's case control over his glutes. We use Lock Clams and Prone Hip extensions to help build skill in using the glutes - particularly for hip extension. Then put these new glute skills together with his foundation in the McGill work to learn a back sparring squat pattern. Were we use all of the components together and tune up the band. If we think of the bank balance analogy: Mastering the McGill work gets you to $100 - so enough for pain free, day-to-day life. Putting the components together into bigger, useful movements like squats will get you to $200 - enough to return to regular exercise in a gym We will then have to work on sport specific demands and skills to get him to $500... or safe enough to return to full rolling and sparring at JiuJitsu.
20.01.2022 @forceusa_ Functional Trainer/Cable Machine installation underway... #forceusa
17.01.2022 Squats and Hip Pain/Tightness... Ondrej working on Kettlebell Goblet squats this morning. He felt some tightness in his right hip and watching him from behind I could see the angle of his lower right leg was slightly different to his left leg - so the knee was dropping in very slightly.... When we have issues like this it can be either: 1. Hardware issue - for example having weak glutes. 2. Software issue - not being able to use the glutes effectively at the bottom of the squat position. 3. A bit of both. In Ondrej's case it was software, he has strength in his glutes but is not used to using them in this movement. We tied a band around his knees to act as a cue to keep his knees stable and his glutes working correctly. This tidied up the movement and removed the pinching in his hip. Simple. Effective
16.01.2022 HIP HINGE OR DIE... Andrew working on the basics of the hip hinge pattern this morning. The movement is EXTREMELY beneficial to learn as a skill and movement strategy for those with chronic back pain.... If you can use your hips, you can spare your back. Here we are using McGill's Short Stop position to help learn using the glutes to control the hip hinge movement. You can see in the first part, particularly the 2nd rep there is a slight hesitation as Andrew tries to shift his hips forward to use his quads more. In the second part I've tied a band around his knees to give him some feedback to use the glutes more. It instantly tidies up the movement and irons out that little hesitation as he can keep tension in the glutes throughout. Tight hips sink ships And If you have no ass, you have no power.
04.01.2022 Back Pain, Lateral Stability and Tight Quads/Hip Flexors... Its a pretty common issue for those who have chronic lower back pain to have a lack of lateral stability. One of the ways the body can compensate for this is to start using muscles around the upper legs and hips to generate some stability.... This in turn actually creates more stress for the lower back. Here we are using some "Self-myofascial Release Work" with a foam roller to trick this compensation into letting go. This will take some tightness off of thr lower back...BUT...if we take something away we must REPLACE IT with something else... In this case level 1 McGill side-bridges in order to encourage the right muscles to do the job to provide lateral stability. Here you can see that even with releasing some tension off of the thighs, Ellen still does not get all the way into hip extension...instead she is still holding some tension in the hip flexors. Over the coming weeks, as lateral stability increases, the hips will start to loosen up and will need less time on the roller. Stiff hips sink ships
02.01.2022 And its in! @forceusa_ Monster G6 Just waiting for @blackironfit to get me some customised cable attachments ready
02.01.2022 Methodical Progression... The cornerstone of a successful, long-term rehab program. Far too many people get injured, spend some time doing low-level rehab work and then try and jump straight back into what they were doing before.... A step-by-step progression in challenge and difficulty is what is required. Here Warren has done a great job mastering Level 1 McGill Side Bridges. So we up the challenge to level 2 by extending his legs, which means he know has to stabilise more of his own bodyweight against gravity. Once we have the core components in place, we can start to work on bigger compound movements such as squats and hip-hinging. Although....looking at the level 2 side-bridge from the side...it does kinda look like a squat Need Help? https://www.brianellicott.com/brisbane-back-pain-program/
