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Total Back Care Seminar

Exercises Review (for former participants)

Facts to Consider:

According to a study from Tokyo University and Nippon Zoki Pharmaceutical Co, 80% of people will suffer from some kind of lower back problem in their lifetime.
The same study said back and shoulder problems, causing missed work and lower productivity, cost Japanese businesses a total of 3 Trillion Yen every year.
41.2% of adults in Japan (male and female) suffer from some kind of musculoskeletal pain with the lower back being the most common site.

Sources:
http://www.asahi.com/ajw/articles/AJ201910110032.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2698265/#:~:text=Our%20previous%20study%20showed%20that,for%20both%20sexes%20%5B2%5D.

What does the course cover?

This is a 2-hour course.

The first hour consists of lecture on the following topics:

How to avoid back problems from long hours of deskwork
How to find and get rid of daily "aggravators" that are causing you back pain.
How to take care of, and maintain your back in the long run.
How to know what exercises are best for your back, regardless of whether you want general health or have sports specific goals.
How to maintain a healthy and stable back regardless of the sport you play or the style of work you do.

The second hour consists of physical training on:

Back Decompression Exercises
Stretches and simple exercises you can do at work
Stretches and simple exercises you can do in your chair when you may not be able to stand up regularly.
Exercises for creating rock-solid core stability so that you can work and exercise pain-free
Bodyweight and resistance band exercises that you can do even when you are away from home to maintain your strength.

Sample Exercises

00:58

3 Exercises for Deskwork Injury Prevention

Here are 3 exercises from SBJ's Deskwork Injury Prevention exercise series. These exercises, along with the others focus on combating common hip, shoulder and back problems associated with sitting for long periods. They work to alleviate these issues by bringing strength to the core and glutes and flexibility and mobility in the shoulders and hip area. #backpain #stiffshoulders #lowerback pain

01:06

3 Sitting Stretches for Desk Workers デスクワーカーの為の座ったままでできるの3つのストレッチ

For back health, you should always try to stand up at least once every 50 minutes when doing deskwork. In the case that you can't stand up however, here are a few stretches you can do to help maintain proper posture and upper body mobility. To learn the full routine or more about back health in general, please feel free to check out SBJ's Total Back Care program at: www.strongbodyjapan.com/sbj-total-back-care How to do the stretches: 1) Stretch until you feel a bit of tension in the muscle. 2) Hold it until you feel it relax a bit. 3) Then do it again and push further the second time. 4) DO NOT push to the point of pain. Stretching should not be painful or traumatizing. 5) Breath slowly and rhythmically. Reference: "Stretching" by Bob Anderson #lowerbackpain #stiffshoulders #backpain

01:45

"Best three exercises for a healthy back and postural endurance

These three exercises (often called "The Big 3" are widely considered to be the three best exercises for developing a healthy back and core and the postural endurance to hold and carry your body properly throughout the day. Each exercise is done in 8 to 10 second intervals, starting with 4 times on each side. As your strength develops instead of lengthening the sets, add more sets to the cycle in a reverse pyramid. (First set is 4x each; second set is 3x each, etc).

When and Where are they held?

Our Total Back Care seminars are held at the Roppongi Dojo from 18:00-20:00 on the last Thursday of odd months of the year. We are also happy to hold them for host organizations at tme and locations arranged by them. The following is a list of some of the organizations we have also held seminars for.

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About the Instructor

The seminars are run by Quiet Flame's head instructor, Chuck Johnson, who suffered from a debilitating L5 disk herniation, only to have it occur again a second time. With determination to not just make a full recovery, but also to understand the nature, cause (and best treatment) for the injury, Chuck went to China to get certified as a functional fitness coach from The Institude of Human Performance (IHP), the #1 rated core training institution in the US.

He was certified directly under Ruben Payan Jr. the first fitness expert to summit all seven of the world's tallest mountains, and the coach of Zhang Zhiyi, Asia's first world UFC Champion.

Chuck also went on to get certified by the IFPA (International Fitness Professionals Association) as a Lower back injury specialist, completing a course by Stuart McGill, widely considered to be one of the world's foremost experts on back care.

Book a seat at the seminar!