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Everything on Corners & Decompression
Understanding the basics of decompression is very important. So, if you haven’t already, make sure you read the specific decompression forum post. The goal of this post is to further understand why corners help decompression and back-chain dominance. Understanding the fundamentals of corners and back-chain dominance will give you an advantage and promote a healthy and decompressed lifestyle.
Double corners are when the body can hold an inside ankle bone high shape with all six major leg bones (3 on each leg, femur, fibula, tibia) internally rotated while remaining back chain dominant. The most basic double corner exercises we teach are the dragonfly and corner wall sit. Check these exercises out, or ask a coach to add them to your routine. The simple double-corner exercises will help lock the hips in as you learn to create space in the lower back. As you get better at these exercises, any low back tightness, pain, or discomfort starts to go away. Also, learning your basic double corner exercises will help the body feel the back chain; including the back muscles, hamstrings, all glute muscles, and calves.
Back chain dominance and double corners really go hand and hand. The action of being front-chain dominant and trying to corner both hips at the same time is extremely hard because the body isn’t meant to work like that. When we put our body in a back chain position, it gets easier to corner both hips. Why is this the case? Well, the movement of cornering a hip, or both hips, in this case, is the foundation for moving forwards. When we move forwards, logically, the ribcage and chest need to be in front of the hips giving the body a slight lean toward where it wants to go; giving the body a back chain dominant position. When the upper body can be driven forward by a strong back chain, we know the spine is decompressed, and back pain is no longer present. In order to experience decompression and find the back chain, ask a coach about what you can do to further excel in decompressing the body.
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