Lumbar Flexion is NOT Bad/Dangerous (Myths Busted | Evidence Based | Jefferson Curls)

Summary

Dr. Mark Sertica, a physical therapist, shares his 30-day experiment performing Jefferson Curls with a focus on technique and gradual progression. Despite not experiencing significant changes, he emphasizes the importance of lumbar flexion as a normal and adaptable human movement. He refutes the idea that repetitive lumbar flexion is harmful, citing research that supports the spine's strength and adaptability. The video encourages a balanced view on exercise techniques and the adaptability of the human body.

Takeaways

• 🏋️‍♂️ Dr. Mark Sertica, a physical therapist, conducted a 30-day experiment performing Jefferson Curls to assess their impact.
• 💪 He began with a 45-pound kettlebell for three sets of five reps, with a plan to increase reps and weight progressively.
• 📈 Dr. Sertica added five pounds daily to the dumbbells, stopping at 50 pounds each due to recommendations and the need for proper technique.
• 🧘‍♂️ The exercise was challenging, especially maintaining balance and form, which improved when using a barbell on a sturdy box.
• 🛋️ He adapted his home setup to accommodate the exercise, despite initial difficulties with a wobbly bench.
• 🤔 After 30 days, Dr. Sertica noticed minimal changes, with no low back pain and possibly some increased flexibility.
• 🎯 He concluded that Jefferson Curls may not significantly contribute to his personal goals but could be beneficial for specific individuals like gymnasts or yoga practitioners.
• 🚫 Dr. Sertica does not recommend Jefferson Curls as a must-do exercise but suggests considering them based on individual goals and needs.
• 🧬 He refuted the idea that repetitive lumbar flexion is inherently bad, citing research that shows the spine's adaptability and strength.
• 🚴‍♂️ A study by Bellavidal found that high-volume cyclists, who regularly experience lumbar flexion, had better disc tissue quality.
• 🏋️‍♀️ Regarding lifting, a study by Kingma et al. showed no significant difference in compression forces between lifting techniques, suggesting that lumbar flexion in lifting is not necessarily harmful.
• 💡 Dr. Sertica emphasizes the importance of context in evaluating the benefits of lumbar flexion, rather than labeling it as universally good or bad.

Q & A

Who is the speaker in the video and what is his profession?

The speaker is Dr. Mark Sertica, a physical therapist.

What exercise did Dr. Mark Sertica perform for 30 days straight in September?

Dr. Mark Sertica performed Jefferson Curls for 30 days straight.

What was Dr. Sertica's initial weight and set/repetition plan for Jefferson Curls?

He started with a 45-pound kettlebell for three sets of five repetitions, planning to gradually increase reps and weight.

Why did Dr. Sertica decide to stop his progression at 50 pounds each for the dumbbells?

He stopped at 50 pounds each because he wanted to focus on the quality of movement and had heard recommendations to build up to half of one's body weight, which he exceeded.

What adjustments did Dr. Sertica make to his setup to improve his performance of Jefferson Curls?

He switched from standing at the head of a wobbly bench to using a seat with less wiggle, and later found using a barbell on a sturdy box at the gym to be the best setup.

What was Dr. Sertica's experience with Jefferson Curls at the end of the 30 days?

He did not experience any low back pain and may have gained some flexibility, but it was not a life-altering experience and did not significantly contribute to his personal goals.

What is Dr. Sertica's recommendation regarding Jefferson Curls for others?

He suggests that they might be suitable for individuals with specific goals, such as gymnasts or yoga practitioners, but emphasizes that the exercise should fit one's goals and that the progression and parameters would vary from person to person.

What research does Dr. Sertica refer to when discussing the misconceptions about repetitive lumbar flexion?

He refers to research by McGill and colleagues, which involved dissecting the cervical spine of pigs and applying axial compression and flexion-extension cycles.

What findings did the study by Bellavidal reveal about the spines of high volume cyclists?

The study found that high volume cyclists had better intervertebral disc tissue quality, characterized by greater disc height, better hydration, and higher glycosaminoglycan content in the nucleus pulposus.

What did the study by Kingma and colleagues conclude about lifting techniques and their effects on the spine?

The study concluded that there is no significant difference in compression forces between different lifting techniques, and forward shear forces were higher in the weightlifting technique despite less lumbar flexion.

What is Dr. Sertica's final advice on lumbar flexion and its role in exercise?

He advises that rather than considering lumbar flexion as strictly good or bad, it is better to think about when more or less flexion might be beneficial in a given circumstance, acknowledging the adaptability of the spine.