Box workout hurts my back

**Mom2acrew** · 04-22-2012, 12:45 PM

It feels strained when I do it, like my back muscles are pulled. Any tips?

**ayj67** · 04-22-2012, 02:29 PM

Which part of the box did you feel the strained? There are many components in this move.

For as far I feel, the first pulse for 4 is like flat back, shoulder do not go below hip level, and similar to the hinge over in the beginning of PBS. Then you do the organs in place standing up an press the tighten the TVA (transverse abdominal muscles) before getting back to T-Tapp stance.

Then, you tilt to the side in a plane (between to planes of glasses) and side bend while keeping tuck. You will feel a stretch on your obliques. I feel lowest ribs to hip bone meet, then you push your opposite side KLT more and tuck and come back straight to T-Tapp stance position again.

Pop the back does NOT involve arching your stomach out, keep your back straight and isometric contraction on your hands, arms and elbows and pump your shoulder blades in, you will be stretching your pecs and stretching and releasing the back muscles.

**Mom2acrew** · 04-22-2012, 05:17 PM

Thank you for the tips. It mostly hurts when going back and a little with the side.

**ayj67** · 04-22-2012, 05:23 PM

You have to remember there is no relaxing your core during T-Tapp, you keep your tummy tight and the lats (mid and lower back muscles tight). Instead of curling up or down, you go up an down with straight spine, keep the lower back tight, and you tuck and rise up from the front tilt and the side tilt.

When you tuck, you use your TVA. Have your found your TVA and your lats? If you have not, then you need to try Organ in Place on the floor.

**ayj67** · 04-22-2012, 05:25 PM

In another word, you don't arch your back/stick your tummy out when you go back to the up and center position.

**BlessedMama** · 04-22-2012, 05:40 PM

Also be sure you are using your tummy to bring you up from the side, and that you aren't going too far. Basically tilt to your point of position (if you are a short torso, you obviously won't go far!). Push the opposite knee out to stabilize the hips and that should help!

Oh, and as ayj mentioned, don't arch or lean back. I know in the beginning videos it shows that, but if you watch the Youtube video below, you'll see it's just a little pop to the back but keeping tummy tight. HTH!

**ayj67** · 04-22-2012, 06:10 PM

I was thinking about posting the mitten chop box video clip at one point, but then I burned something on the stove and had to run and totally forgot about that video... Good that Trisch is here.

**Nelie** · 04-22-2012, 08:23 PM

Originally Posted by ayj67

I was thinking about posting the mitten chop box video clip at one point, but then I burned something on the stove and had to run and totally forgot about that video... Good that Trisch is here.

Burning things on the stove is a symptom of Forumitus!

Nancy