@crwn1 said in Peaty protocol to help with chronic inflammation:
recovering from chronic inflammation of soft tissue (tendons muscles) in the back?
Useful info I'd try to match if ...
The Abdominal-Lumbar Muscle Strap
Stop the Abdominal Massacre and Strap Your Six-Pack Stomach (abs)
Figure: No back flexion (lying down, hands behind your head, army style, raising and bringing your head closer to your knees).
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Stop the massacre because, with each such flexion, you compress the viscera and push them downward, says Dr. Fabrice Kuhn, sports physician, triathlete, and nutrition specialist. F. Kuhn was the doctor for the French weightlifting teams.
What needs to be optimized is blood circulation and the supply of nutrients to the back muscles.
There's no need to punish yourself with push-ups or sit-ups. There is a solution to firm up all your abdominal muscles. It's called core strengthening (“gainage”, in French)
What is core strengthening?
Core strengthening is the strengthening of the abdominal-lumbar muscle girdle: it is the whole of the abdominal muscles, and not only the rectus abdominis which form the famous "six packs", but also the transverse and obliques, and the para-spinal muscles (particularly the lumbar). Together, these muscles go around your trunk, like a sheath. This is why we talk about core strengthening.
How will core strengthening help you?
Core strengthening also has a direct benefit in combating lower back pain. However, core strengthening exercises will be even more beneficial when integrated into a comprehensive program that also targets the muscles of the limbs. In any case, you will be more efficient in everyday movements and reduce the risk of injury and lumbago or lower back pain.
Good exercises to work your abdominal muscles
Static core strengthening (frontal plank with support on the knees).
Dynamic core strengthening (back plank with support on the feet +/- close to the buttocks).
Instability core strengthening (Swiss ball)
Note 1: Tips to avoid the risk of hernias, perineal relaxation, incontinence, intervertebral disc compression, lumbago, sciatica, etc.
=> Be careful to keep your buttocks, trunk, and head aligned to avoid postural imbalance. Core strengthening should focus on an isometric regimen (contraction without lengthening). Each movement should be held in the major part of the body for 10 to 20 seconds. Alternate.
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Sources :
Illustration : http://coachrespire.free.fr/Renforcement musculaire.htm
NB2 : 2 à 3 x/semaine. Evitez de ne travailler qu’un seul group de muscles.
Déséquilibre postural et mal de dos
http://coachrespire.free.fr/Gainage.htm
Lire aussi :
http://mirzoune-ciboulette.forumactif.org/t790-exercices-gainage-pour-renforcer-l-ensemble-des-muscles#8177
Useful nutrients to promote lumbar relaxation and reduce tension
1 L of revitalized water to eliminate toxins.
Magnesium bisglycinate (relaxation and enzymes)
Baby aspirin (300 mg) or white willow bark (totum 400 mg) (inflammation)
Organic silicon (G5) (as a treatment, to compensate for a deficiency)
Back massage (massage oil or cream with added relaxing and anti-inflammatory essential oils). Preferably applied after a red infrared session (2 minutes are sufficient) or a bath if not possible.
Dietary adjustments to optimize intake of B6, C, and fat-soluble vitamins + bone broth (glycine and collagen).
Beware of food intolerances (WGA) + cross-allergies (cow's milk casein) in 50% of gluten-intolerant subjects.
