These are some of the common stretches and movement drills that get plagued by “fake stretching.” Fake stretching is when people will create a compensation somewhere, traditionally at the spine, to give themselves the sensation of creating more stretch or movement. Something we stress is proximal stability (steady spine), prior to a distal stretch or movement. In short, I want to keep my spine still. If I move a lot at my spine, I am moving less at the targeted joint or tissue.
In the video, the blue arrows represent the common mistakes or compensations that occur. The green arrows represent a more steady spine, and thus a more desirable position to perform the drill. You’ll notice that these are demonstrations of spinal movement to make up for lack of joint or tissue movement.
As a trainer or coach, it is important to educate your clients to accept their restrictions and limitations. Articulate how placing compensated demands will delay their improvement. If they accept their current movement index and place appropriate demands with respect to their abilities, they will have much better progress.
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