Back stretching techniques can be used to increase range of motion, reduce pain, correct muscle imbalances, and improve static and dynamic postural alignment. Static alignment refers to posture at rest, whereas dynamic alignment refers to posture while the body is in motion.
Static Stretching
Static stretching refers to stretches that are held, without motion for a minimum of 20 seconds. They can be performed from a standing, seated, supine or prone position. Static stretches begin by assuming a position, and then using breathing techniques to relax the body and increase the stretch.
Examples of Static Flexion and Extension Stretches
Performing back stretches in all planes of movement, such as flexion, extension and rotation will promote optimal balance of the muscles supporting the spine. You can begin by sitting with your legs straight out in front of you. Inhale to prepare, and as you exhale, reach for your toes. Continue to hold the position for at least 20 seconds. To increase the stretch, inhale again, and as you exhale, try to go deeper into the stretch. Balance forward flexing stretches by rolling on to your stomach and performing back extension stretches. Place your hands on the floor with your fingers under your shoulders. Extend your spine, so that you resemble a cobra. Keep your shoulders relaxed.
Static Rotary Stretches
Rotational stretches are an important part of back flexibility exercise. These can be performed while seated in a chair. Inhale to prepare, and as you exhale, rotate your torso as far as possible. Keep your spine in an upright position. Imagine that your spine is a barber poll, and your ribs are the stripes that spiral the straight, central access. Feldenkrais instructors sometimes incorporate eye movement to enhance rotational flexibility. As you hold the stretch, move both eyes in the direction of the rotation, and then try to increase the range of motion.
Dynamic Flexibility
Dynamic stretching techniques are performed with movement. They are often used as warm-up exercises for various sports. The cat exercise is an example of dynamic flexibility. It is performed on the hands and knees and involves engaging the core muscles, tilting the pelvis, and following through by rounding the upper back like a Halloween cat. The spine is then returned to a neutral, flat position. About 8 to 12 repetitions are performed.
Self Myofascial Release
Self myofascial release is a cutting-edge back stretching technique that combines the benefits of flexibility exercise with massage. It involves the use of cylindrical Styrofoam rollers. For example, the roller can be placed in the horizontal position, under your upper back. Then, simply allow your body weight to sink into the roller. Hold the position until stiffness subsides by 75 percent.
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