Stretching Anatomy-2nd Edition (12 page)

Overstretching (very hard stretching) causes more harm than good. Sometimes the muscles become stiff from overstretching. Overstretching can reduce muscle tone, and the body compensates by making the loose muscle excessively tight. For each progression, start with the position that is the least stiff, and progress to the next position only when, after several days of stretching, you notice a consistent lack of stiffness during the exercise. This means you should stretch both the agonist and antagonist muscles. Also, remember that although there may be greater stiffness in one direction (right versus left), you should stretch both sides so you maintain proper muscle balance.

Many of the stretches in this chapter are described for the left side of the body. Similar but opposite procedures would be used for the right side of the body. The stretches in this chapter are excellent overall stretches. However, not all these stretches may be completely suited to each person’s needs. To stretch specific muscles, the stretch must involve one or more movements in the opposite direction of the desired muscle’s movements. For example, if you want to stretch the left external oblique, perform a movement that involves trunk extension and right trunk lateral flexion. When a muscle has a high level of stiffness, you should use fewer simultaneous opposite movements. For example, to stretch a very tight external oblique, start by doing only trunk extension. As a muscle becomes loose, you can incorporate more simultaneous opposite movements.

Supine Lower-Trunk Flexor Stretch

Execution

1. Lie on the floor on your back.
   
2. Place a rolled-up towel (1 to 2 inches, or 2.5 to 5 cm, in diameter) between the small of your back and the floor.
   

Muscles Stretched

• Most-stretched muscles:
  Rectus abdominis, external oblique, internal oblique
  
• Less-stretched muscles:
  Quadratus lumborum, psoas major, iliacus
  

Stretch Notes

Although many people think that having tight abdominal muscles improves their overall appearance, tight abdominal muscles can have very negative effects on the body. First, tight abdominals are a major cause of lower-back pain. When tight, these muscles pull up on the pubic bones and tilt the top of the pelvis backward. Over time the upper-back muscles weaken and overlengthen, causing a flattening of the lumbar curve, which increases the pressure on the lumbar joints and discs. The constant stretch and compression of the discs result in chronic pain. In addition, when these muscles are tight, the volume of the abdominal and pelvic cavities is reduced. This compresses the organs in these cavities and forces them up toward the thoracic cavity, which in turn reduces its volume. As a result, breathing, digestion, elimination, and sexual function are hindered from functioning properly. Finally, exercising with tight abdominals can lead to strains, tears, and even hernias.

This stretch is especially recommended for people who have a swayed back or weak abdominal muscles, since arching the lower back is potentially dangerous for these people. Because the small of the back is supported in this exercise, undesired pressures on the spinal column are reduced. Nevertheless, the width of the back support is important. The larger the diameter of the towel, the greater the undesired pressure. Make sure the upper back, shoulder blades, and buttocks are resting comfortably on the floor. Also, squeezing the buttocks will reduce stress on the lower back.

Prone Lower-Trunk Flexor Stretch

Execution

1. Lie prone (facedown) on the floor.
   
2. Place both hands palms down. Fingers point forward by each hip.
   
3. Slowly arch the back, contracting the buttocks.
   
4. Continue arching the back as you lift your head and chest off the floor without hunching the shoulders.
   

Muscles Stretched

• Most-stretched muscles:
  Rectus abdominis, external oblique, internal oblique
  
• Less-stretched muscles:
  Quadratus lumborum, psoas major, iliacus, rotatores, intertransversarii
  

Stretch Notes

Those who spend a lot of time driving or sitting at a desk tend to slump forward, rounding the upper back, which also tightens the abdominal muscles. Having tight abdominal muscles is equivalent to wearing a corset. This compression of the abdominal and pelvic cavities can cause deterioration of the back muscles, restrict breathing, and interfere with the working of the viscera. When these muscles are tight, the diaphragm cannot go down and the rib cage cannot expand. Poor respiration can result in chronic fatigue, depression, asthma, and other consequences caused by inadequate oxygenation of the blood. Also, the organs in the abdominal cavity do not work well in a confined space. Kidney and bladder functions may be reduced. The uterus can be forced downward, increasing pressure and reducing blood flow. Increased pressure and decreased blood flow to the prostate may occur.

Remember that arching the lower back is potentially dangerous, especially if you have weak abdominal muscles. Injuries from arching the lower back include excessive squeezing of the spinal discs, jammed spinal joints, and pinched spinal nerves emerging from the lumbar vertebrae. Therefore, this stretch is recommended only for those who are very stiff. When doing this stretch, do minimal arching and make sure you squeeze the buttocks during the arching. Squeezing the buttocks reduces stress on the lower back.

Standing Lower-Trunk Flexor Stretch

Execution

1. Stand upright with the legs 2 to 3 feet (60 to 90 cm) apart, with hands on the hips.
   
2. Slowly arch the back, contracting the buttocks and pushing the hips forward.
   
3. As you continue to arch the back, drop the head back and slide the hands past the buttocks and down the legs.
   

Muscles Stretched

• Most-stretched muscles:
  Rectus abdominis, external oblique, internal oblique
  
• Less-stretched muscles:
  Quadratus lumborum, psoas major, iliacus
  

Stretch Notes

This exercise is potentially dangerous, especially for those who have a swayed back or weak abdominal muscles. This exercise can worsen a swayed back and cause excessive squeezing of the spinal discs, jammed spinal joints, and pinched spinal nerves emerging from the lumbar vertebrae. This stretch is recommended only for those who are very stiff and do not have a swayed back. Also, use this exercise only when the other lower-back flexor stretches do not provide any improvement. When doing this stretch, do minimal arching and make sure you squeeze the buttocks during the arching. Squeezing the buttocks reduces the stress on the lower back.

Seated Lower-Trunk Extensor Stretch

Execution

1. Sit upright in a chair, with legs separated.
   
2. Slowly round the upper back and begin to lean forward.
   
3. Continue to bend at the waist and lower the head and abdomen between the legs and below the thighs.
   

Muscles Stretched

• Most-stretched muscles:
  Iliocostalis lumborum, multifidus
  
• Less-stretched muscles:
  Interspinales, rotatores, spinalis thoracis
  

Stretch Notes

When done with incorrect posture, simple daily tasks, such as housecleaning, gardening, lifting heavy objects, and exercising, can cause tightness in back muscles. Poor posture includes slouching in chairs, sitting in hunched-back positions, standing in nonupright positions, and keeping the knees straight when lifting. All these actions lead to tight muscles by either overworking or overstretching the back muscles. Two other common reasons for tight back muscles are conscious psychological stress and subconscious repressed emotions. Stress causes back muscles to tighten in a fight or flight response, thus overworking the muscles and depriving them of energy needed to support the spine. In the short term, back stretching exercises reduce these problems by reducing stress. In the long term, these exercises make the back muscles stronger and longer and thus reduce the possibilities of overworking and overstretching.

Remember that hyperflexion can injure the spinal cord. When doing this exercise, go slowly and do not let the back become straight. Also, the effect of the stretch is minimized if the buttocks rise up off the chair.

VARIATION

Seated Lower-Trunk Extensor Lateral Flexor Stretch