Spine stretching decreases compression forces upon the spine and alleviates tension and tightness in your back muscles and connective tissues. This usually involves two types of stretching that produce different results for your spine, which are called static and dynamic stretching. You should perform both types of stretching throughout the day, not just during your workout.
Static Stretching
Static stretching is stretching your back in one direction, and you hold this position for at least 30 seconds. This allows your back muscles to relax and decrease neural stimulation to your spine, promoting minute separation of the muscle fibers and tissues. You should perform static stretching after your workout to cool your body down and alleviate tension, suggests physical therapist Chris Frederick, co-author of "Stretch to Win." You should also perform static stretching when any part of your body feels tight and stiff.
A sample exercise would be the wall back stretch, where you put your palms against a wall and stand with your legs about hip-width apart. Bend your torso forward at your waist until your spine is parallel to the ground. You should feel a stretch from your shoulders, down your spine and into the back of your legs.
Dynamic Stretching
Dynamic stretching is moving one or more joints and muscles in their full range of motion repetitively in a control motion. This stimulates neuromuscular activity to prepare your mind and body for the upcoming exercise or activity, improve muscle and tissue elasticity and increase body temperature. You should perform dynamic stretching before a workout.
A sample dynamic stretch would be the torso roll-up, where you stand with your feet together and bend forward to touch your toes. Hold the stretch for one deep breath and slowly roll your torso back up to the standing position. Perform this stretch 5 to 10 times.
Self-Myofascial Release
Self-myofascial release, or SMR, helps you break tissue adhesions in your back that can cause stiffness and sensitivity. You can use a foam roller for this exercise, which is made out of a dense styrofoam that is resistant to pressure. Place the roller on the ground and lie your back on top of it with your spine perpendicular to the roller. With your feet on the ground and your legs bent, gently roll up and down on your spine until you feel the sensitivity decrease to almost nothing. The National Academy of Sports Medicine recommends that you perform either static or dynamic stretching after doing SMR exercises.
Considerations
Since your spine can move three-dimensionally, you should also stretch your back by bending back and forth and side to side and turning left and right. This improves your spine's movement pattern and decreases your risk of injury. To stretch back and forth, stand with your feet about hip-width apart and raise your arms over your head. Tighten your buttocks and lean back, pushing your pelvis forward. Exhale and bend forward to touch your toes. Roll your spine up to the standing position and repeat the stretch.
To stretch side to side, simply stand with your feet hip-width apart and lean your body to your right with your right hand sliding down your outer thigh. Hold this stretch for five seconds, and repeat the stretch on your left side. Repeat the movement 10 times.
To stretch by turning, extend your arms out to your sides with your palms facing up and stand with your legs about hip-width apart. Rotate your torso left and right while keeping your shoulder blades pulled back. Perform 20 rotations.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
