The knee roll is a test to assess lower spine and torso flexibility. The test is performed by lying on your back, bending your hips and bending and elevating your knees toward the ceiling, with your arms extended out to your sides at shoulder height. Your knees, remaining together, rotate to each side while keeping your upper body stable. Failure to keep your shoulders on the floor signifies a lack of spinal flexibility. Lack of flexibility increases the risk of lower-back injuries. Exercises for the muscles that stabilize and mobilize the spine increase strength and flexibility.
Rotation
Rotation exercises strengthen and stretch your oblique muscles, which function to rotate your torso. Sit with your knees bent and feet flat on the floor. Begin the exercise by lifting your right leg, placing your right ankle on your left thigh, lifting your right knee up and to the right of your body. Rotate your upper body toward the right, placing your left hand on your right knee to deepen the stretch. Hold for up to 30 seconds and release. Repeat the exercise on the opposite side.
Back Stabilization
Your multifidis muscle, located in your lower spine, functions to connect your vertebrae and stabilizes and mobilizes your spine. When contracted, the muscle helps you maintain a neutral spine, preventing excessive spinal curvature. Back stabilization exercises increase the strength and flexibility of the muscle group. Lie on your back with your knees bent and your feet flat on the floor. Begin by straightening one leg and holding it up to 12 inches off the floor. Contract your abdomen and buttocks to maintain a neutral spine throughout the exercise. Hold for three counts and release. Complete 10 repetitions on each leg.
Psoas Major Stretch
The psoas major, located in your hip, flexes or bends your hips. Tight hip flexors limit hip flexibility and can lead to lower-back problems. The psoas major stretch is performed in a lunging position with both knees bent. Your back knee touches the floor and your front foot is flat on the floor. Keeping your back straight, lean forward, deepening the stretch on your back hip. Hold for 15 seconds and repeat four times on each leg.
Spinal Twists
This exercise increases your spine's rotational range of motion. Sit on the floor with your legs extended in front of you. Elevate your hips on a pad if there is difficulty maintaining a seated position. Extend your arms out to the side at shoulder height. Begin the exercise by slowly rotating your torso to one side. Slowly return to the starting position and continue rotating to the opposite side. Contract your abdomen to keep your torso upright and avoid arching or rounding your spine. Complete up to 10 repetitions on each side.
References
- McGraw Hill; Health and Human Performance: Healthy Back Test; 2002
- Mayo Clinic; Fitness: Slide Show: Golf Stretching for a More Fluid Swing; 2011
- NISMAT; Physical Therapy Corner: Low Back Pain and Lumbar Stabilization Exercises; 2007
- Physio Advisor: Hip Flexor Stretches
- Pilates Digest; Pilates Mat Exercises to Improve Torso Rotation for Golfers; Beth Begelman; 2009
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