Back to Basics
Athletes may look and behave like a different species, but when it comes
to backs, they tend to suffer from very similar weaknesses to the rest
of us, and the remedies are no different, either.
It's surprisingly common to have good movement in some aspects but stiffness
in others - especially where years of following your chosen sport have
produced mobility and muscular imbalances. Dynamic
flexibility exercises will help reduce tightness and promote conditioning
throughout the thoracic and lumbar spine. This description of the widely
used "cat" exercise is a great example of how attention to detail
makes the difference between real improvement and simply going through
the motions.
Exercise 1: The Cat
Promotes active lumbar flexion and active thoracic extension range of motion.
To be an effective way of increasing spinal mobility, you need to focus on using the right muscles at the right time and get your breathing correct. Follow the instructions carefully.
Start position: Begin on all fours, with knees below hips and hands below shoulders. Start with your back in neutral, neither arched nor rounded, and your eyes looking down.
Thoracic extension movement: Draw your shoulder blades down into
your spine and expand your chest outwards. Breathe in smoothly through
your nose as you do so. You will feel your shoulders have rotated outwards
and your shoulder blades are pinched together. Slowly lift your head to
look upwards and arch your upper back. Your lumbar spine will also arch
- but focus on the thoracic portion. Hold the extended position for a
count of three and then relax.
Lumbar flexion movement: Drop your head so your neck is completely relaxed and you are looking between your knees. Then, contract your pelvic floor muscles and raise your naval up towards your spine. Simultaneously squeeze your glutes and tilt your pelvis down at the back, breathing out as you do so. The pelvic tilt maneuver curves your back and the deep abdominal and gluteal activity should focus this curve in the lumbar portion. Do not try to round your shoulders. Breathe out all the air from your lungs, pulling in your abdominal muscles as much as you can to push the lumbar spine into flexion. Hold the flexed position for a count of three and relax.
Perform 10 repetitions in each direction with slow movement, and concentrate
on getting the correct breathing pattern.
next article