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Monday, 12 October 2009 15:25

How to Increase Posterior Core Flexibility

Written by Chris

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Source: http://www.rps.psu.edu

Frequently you will hear trainers, exercise specialists, fitness consultants, etc..., speak about the core and its importance to overall health and fitness. As clearly stated in the article, "Core Exercises: Beyond your average routine "the core is where all movement movement in your body originates. Your body's core-the area around your truck and pelvis- is where your center of gravity is located. A strong core give you:

1. Increased protection and "bracing" for your back

2. Controlled movement

3. A more stable center of gravity

4. A more stable platform for sports movements

When you have good core stability, the muscles in your pelvis, lower back, hips and abdomen work in harmony. They provide support to your spine for just about any activity.A weak core can make you susceptible to poor posture, lower back pain and muscle injuries. Strong core muscles provide the brace of support needed to help prevent such pain and injury.
In this posting, we want to discuss increasing the flexibility and mobility of the posterior core. Refer to our this posting on increasing frontal core flexibility.

Posterior Core Movement and Muscles

Spinal Extension also known as a backward bend, is a posterior movement of the spine that is executed by the erector spinae muscles. This is one of the most important postural muscle group; it keeps your back straight (source)

Source: http://www.med.nyu.edu

Tight Erector Spinae Muscles

Tight Erector Spinae Muscles pull the spinal resulting in abnormal spinal curvatures; Tight or inflexible erector spinae muscles also increases the risk of low back pain and possible injury as results of sports or exercise participation. Thus, limitation to movements in sports, exercise and daily live affects both performance and musculoskeletal health.

Stretching the Erector Spinae Muscles

To stretch the erector spinae muscles, you need to move the spine in the opposite direction (flexion) of the erector spinae muscles contraction. The objective here is to lengthen the spine, which helps to extend your back, giving you more of an upright stance. This stretch also helps correct slouching.

How To Stretch the Erector Spinae Muscles:

Lie down with legs extended and arms to your side

While exhaling, use the abdominal muscles to lift the legs, hips and lower back off the ground
Use your arms and hands to support your lower back

Lower you legs over your head until you feel a stretch in the lower back and along the spine
Lower the legs to the extent of your flexibility,
Hold position while breathing naturallly and as easy as the position will allow
If you able, you can remove your arms from you lower back and reach overhead and grab your toes for an increased stretch
Hold for 15-30 seconds or as long as comfortable.

Slowly return to the starting postion and relax
Repeat 2-3 times

Benefits:

Increase flexiblity of the erector spinae

Increase spinal extension mobility

release tension in the back, neck and some shoulders

improves posturing

****Our mission is to Inspire, Motivate and Help you Achieve a Better You! If you are committed to that goal we are committed to helping you reach it. Thus, our blog posts are part of the effort. Our posting objective is to present short, digestible posts. We do not claim that the posts are exhaustive in its discussion of a point. Rather, our posts serve as a means of initiating a conversation about topics that need to be address in our quest for a better body. The other part of the process is receiving feedback, questions and comments from you, our readers and/or clients. We want to hear from your rather you agree, disagree, like or dislike any of our posting. It is with this dynamic interaction that we refine our methods to deliver better and better content.

Last modified on Monday, 12 October 2009 09:05

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Chris

Chris, Fitness Consultant & Trainer
Chris has been involved in fitness and sports for nearly 20 plus years now. He has done everything from football, basketball, kickboxing, track and weight-lifting. His goal is to help you achieve a better you.

Website: www.betterbodiesintraining.net E-mail: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

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1 comment

Comment Link Monday, 12 October 2009 06:07 posted by Sudeep
Keeping the back straight would help to avoid a lot of health issues in the near future and old ages .. so yes it is very important to keep the back straight all the time .
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