Low back mobility is crucial for athletic performance and functional, day-to-day activities. A sedentary lifestyle, along with improper work station set-ups, impede lumbar flexibility and cause lower back pain. Lower back stretching machines help lengthen the muscles, while correcting the postural misalignment and muscular imbalances associated with low back pain and inflexibility. When shopping for a back machine, choose equipment that adjusts to your height, advises exercise specialists on the Go60.com website.
Lower Back Movements
Lower back movements usually combine flexion, extension and rotation. Flexion movements involve bending forward at the waist, or bending sideways, bringing your shoulder toward the hip. Extension either straightens the back, or arches or hyper-extends it into positions typical of yoga exercise. Rotation is a twisting movement. If you were sitting at your desk, and turned round to answer a question, you would use a spinal rotation movement. Lower back stretching machines support some or all of these movements. Some use static or held stretches, while others facilitate dynamic or stretching with movement.
Hyperextension
While the Roman Chair is sometimes used for abdominal exercise, back extension is its primary purpose. Models vary according to the manufacturer, but most allow you to lie prone and hook your feet on two stabilizing pads. Begin the exercise by flexing your spine, so that your head reaches toward the floor, and then engaging your core and hyper-extending your spine so that your head reaches toward the ceiling. Some Roman Chairs also facilitate lateral flexion. Lie sideways, with your feet under the support pads. Bend at the waist so that your bottom shoulder reaches toward the floor, and then return to the starting position. While these are examples of dynamic stretches or stretches in motion, it's possible to hold the position on the last repetition to perform a static stretch. Hold static stretches for 30 to 60 seconds.
Forward Flexion
Forward flexion back stretching machines have a set of handle bars, and a seat that rocks backward to increase the range of motion of the stretch. Sit on the seat, reach forward and grasp the handlebars with your arms extended. Rock the seat backward and hold the stretch 30 to 60 seconds. The results of a study at the Department of Exercise and Movement Science at the University of Oregon indicate that this type of static lower back stretching machine potentially improves performance on the sit and reach test, a standard flexibility test used in schools and fitness centers.
Rotation
Gyrotonic expansion systems emphasize rotational movements. Creator Juliu Horvath combined the words "giro," meaning spiral, and "tonic," meaning toned to form the word Gyrotonic, a system that coordinates breath with fluid, circular movements to enhance strength and flexibility. The Gyrotonic expansion system invokes images of machines featured in steampunk novels. They facilitate spinal rotation, often combined with extension and forward flexion.
References
- Go60.com: Using a Back Stretching Machine for Maximum Conditioning Benefits
- Sports Injury Bulletin: Lower Back Injury Prevention and Lower Back Pain Rehabilitation Exercises
- Back-Exercises.com: Roman Chair Exercise Equipment Review
- University of Oregon: Project Report: Flexibility Training Program
- Gyrotonic.com: The Art of Exercising and Beyond
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