Aha Moment re: Arching my Back

[lv2dive]

Recently I took a training class where I was videotaped and one of the things I walked away with was the knowledge that I arch the HECK out of my back when I'm trying to maintain trim. I mean, "take a look at the goliath grouper swimming by in the space between my back and my backplate," kind of arch.

Although I was aware I was doing it, and would correct it whenever possible, apparently I have a lot of muscle memory associated with that arch bc the minute I stopped actively thinking about it, it was back.

So anyway, I spoke to my personal trainer about it when I got home and he said that I just don't have the ab strength to maintain the position I need to - that the arched back is the default position I go into when I "want" support from my body structure (ligaments, tendons, etc.) vs. being able to use core muscle strength. This was very eye-opening for me, and I'm glad to have something specific I can do OUT of the water to improve my performance IN the water. (targeted exercises obviously)

Anyway, I thought I would share this because
a) I had searched this topic and not found this specific cause discussed and thought it might benefit someone else and
b) I was wondering if anyone else had any similar "aha"-type moments - of not so obvious causes of challenges in diving - that they were able to address and would share.

 

[kathydee]

In the beginning I also arched my back in a huge U to try to main trim.

Learning to relax the back while holding trim = WAY fewer visits to the chiropractor .

Try back extentions and just holding the butt clenched, head back, trim position while lying stomach down on a work out bench - both help build strength.

 

[ROMO DIVER]

I am curious about the personal trainer. Is he/she a diver? I would guess that they are not and are giving you a "personal training" line! Considering that the weight of objects underwater are vastly reduced, even to the point of needing to ADD weight, it doesn't make sense that your abs are doing ANY work. Seeing some of the students I have trained tells me that core strength and abs have zero place in obtaining proper trim. I believe that time spent in the water with a good dive buddy who is willing to help would do you MUCH more good!!

By the way, I have never been told at any time by any of my students that their abs hurt from maintaining trim.

 

[kanonfodr]

Most people tend to arch from the lower back muscles, that leads to lower back pain, chiropractor bills, and reduces the fun of diving. What I tell others to think of is really stretching their body out, and have them try it on land by simply "reaching for the stars". That's what you should feel, not the major stress of an arch coming from the lower back muscles.

Peace,
Greg

 

[vladimir]

Recently I took a training class where I was videotaped and one of the things I walked away with was the knowledge that I arch the HECK out of my back when I'm trying to maintain trim. I mean, "take a look at the goliath grouper swimming by in the space between my back and my backplate," kind of arch.

Although I was aware I was doing it, and would correct it whenever possible, apparently I have a lot of muscle memory associated with that arch bc the minute I stopped actively thinking about it, it was back.

So anyway, I spoke to my personal trainer about it when I got home and he said that I just don't have the ab strength to maintain the position I need to - that the arched back is the default position I go into when I "want" support from my body structure (ligaments, tendons, etc.) vs. being able to use core muscle strength. This was very eye-opening for me, and I'm glad to have something specific I can do OUT of the water to improve my performance IN the water. (targeted exercises obviously)

Anyway, I thought I would share this because
a) I had searched this topic and not found this specific cause discussed and thought it might benefit someone else and
b) I was wondering if anyone else had any similar "aha"-type moments - of not so obvious causes of challenges in diving - that they were able to address and would share.

That doesn't make a lot of sense to me. You are arching your back to raise your fins, to move your center of gravity/buoyancy. You are using core muscles to arch your back. Strengthening your core muscles might make that easier, but it won't change the need to arch. Shifting a weight from your belt to your tank might, though, or bending your knees more, or choosing lighter fins.

 

[fire_diver]

Arching the back is typically used to correct poor form with a backplate. While I'm sure you can over-arch your back, I haven't seen anyone doing it so far. You are probably using your body to compensate for something that isn't right with your setup.

 

[ROMO DIVER]

I agree that the equipment setup is most likely the culprit but I think there could be a mental aspect as well. I have had students with this problem and adjusting equipment/weighting helps but they also have to get over trying to treat being underwater the same as being on the surface. We live in a vertical world on the surface and some have a hard time letting go of this and transitioning to the horizontal world underwater. Having students concentrating on looking down usually helps adjust posture as well.

 

[2 Big 2 Fail]

I suspect this is much more a mental issue than a strength issue. The most immediate bodily expression of tension/stress/anxiety is to lift the shoulders. If you just sit there and try it right now, you see that once you reach the maximum extent of shoulder lift, the effort starts arching the back. (Try relaxing the shoulders and arching the back. Doesn't work.) Now that doesn't mean that equipment adjustment isn't a factor, since out of balance gear is stressful, but that's not the only source of stress, and equipment issues should be corrected.

I would try just sitting, clearing your mind, but being mindful of proper breathing and posture. With practice, you begin to notice immediately when your shoulders rise, which indicates tension, and you can form the habit of dropping them again. As it becomes automatic, you unconsciously short circuit the stress, and it never progresses to back tension. And if you become automatically mindful of your shoulders while diving, I'll bet the arch doesn't happen any more.

 

[lv2dive]

wow not what I was expecting but all comments welcomed and though-provoking nonetheless! Interesting to look at my back arching from different points of view! A few points of clarification (that were details I didn't think necessary originally, based on where I was trying to go with the topic . I'm diving doubles and trying to maintain horizontal trim. I do have pretty heavy fins but I kind of need them to offset the doubles (I just got rid of some lighter ones that didn't work *at all*) In class I had a pretty darn good instructor working with me on equipment. In fact, we changed my doubles and my wing out mid-class, bc I was struggling so much with the ones I own. (and good or bad - depending on how one would look at it - I did a lot better with the borrowed equipment than with my own tanks/wing ) My biggest problem was that I continued to arch my back.

In the beginning I also arched my back in a huge U to try to main trim….Try back extentions and just holding the butt clenched, head back, trim position while lying stomach down on a work out bench - both help build strength.

... What I tell others to think of is really stretching their body out, and have them try it on land by simply "reaching for the stars". That's what you should feel, not the major stress of an arch coming from the lower back muscles.

I suspect this is much more a mental issue than a strength issue. The most immediate bodily expression of tension/stress/anxiety is to lift the shoulders. If you just sit there and try it right now, you see that once you reach the maximum extent of shoulder lift, the effort starts arching the back. (Try relaxing the shoulders and arching the back. Doesn't work.)...I would try just sitting, clearing your mind, but being mindful of proper breathing and posture. With practice, you begin to notice immediately when your shoulders rise, which indicates tension, and you can form the habit of dropping them again. As it becomes automatic, you unconsciously short circuit the stress, and it never progresses to back tension. And if you become automatically mindful of your shoulders while diving, I'll bet the arch doesn't happen any more.

Many thanks to everyone above for practical advice for me to try. I definitely can see how this would be related to tension/stress/anxiety and practical ways to get around that are helpful. I'm very comfortable in the water but I'm not very comfortable in the water while trying to be completely horizontal, it's like re-learning to dive after ten years. Unfortunately I have a bit of an arched back on land and that combined with the fact that I think I've build some muscle memory around arching will give me something to work around now! But you all have given me several additional tools to work with, thanks!

 

[lv2dive]

I am curious about the personal trainer. Is he/she a diver? I would guess that they are not and are giving you a "personal training" line! Considering that the weight of objects underwater are vastly reduced, even to the point of needing to ADD weight, it doesn't make sense that your abs are doing ANY work. Seeing some of the students I have trained tells me that core strength and abs have zero place in obtaining proper trim. I believe that time spent in the water with a good dive buddy who is willing to help would do you MUCH more good!!

By the way, I have never been told at any time by any of my students that their abs hurt from maintaining trim.

Interesting perspective. No he's not a diver but it's a long term relationship so I think he's sincere in believing that anyway. Regardless - I definitely agree that I need to spend more time in the water. Trying to work on that one now!!!