Back Stretching Exercise

After hearing for years how important and beneficial it is to stretch daily to decrease back pain "How can this be so?" You might ask.

Read on to find out how and why back stretching exercises can be helpful or hurtful to you.

The back has a complex set of upper, lower, deep internal and external muscles that are needed to stabilize and support it.

If these muscles are unbalanced by being tight or weak it can cause much undue stress and strain on the vertebrae that make up the spine.

These imbalances are often the cause of degenerative disc disease, osteoarthritis, kyphosis, lordosis, spasms, strains, sprains, herniated discs, and so on.

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When you stretch your muscle fibers it actually makes them less stable and less able to resist the jarring impact from some of the sports and activities you do daily.

A stretched muscle cannot produce the same kind of force as an unstretched muscle.

On the other hand a muscle that has been lengthened and strengthened through its full range of motion has a much improved and consistent level of performance.

This is why a comprehensive back stretching exercise and back strengthening exercise program is so beneficial to the health of your back.

Pilates-based exercises are ideal because they are training the muscles to strengthen while in the stretched or elongated state.

The Pilates system of exercises helps to increase your range of motion in the joints and muscles, as well as your strength throughout the muscles full range of motion.

This is done by utilizing spring tension on the equipment and your own body weight for mat exercises.

Check out this Pilates for Healthy Back and Joints DVD! This Dvd will show you how to do stretches and core strengthening exercises for your whole body.

Imagine having an extra inch of rotation in your spine and shoulders when golfing or playing tennis, as well as having the strength to swing through this range without injuring yourself.

Think your game might improve?

Mine has!

Before beginning a back stretching exercise routine ask yourself what you are trying to accomplish and how much time you are willing to devote to your exercises. This will allow you to make it a consistent part of your daily routine.

Are you preparing to play golf or tennis, improve your swim stroke, or maybe you just need a back stretching exercise routine to keep your spine healthy and pain free?

Whatever your goal it is important to follow these tips and techniques to ensure the safety and effectiveness of your routine:

1. Make sure you warm up your muscles before beginning to do your back stretching exercise.

A warmup may include walking, biking, doing easy chores around the house, or anything to increase your heart rate and circulation.

Stretching while the body is cold can cause injuries to the muscles, ligaments, and tendons.

2. Move in and out of your stretches slowly and deliberately, staying focussed on how your body feels, your form, and any discomfort.

Stretch to the pain but not into it! You should feel a slight discomfort when you stretch. Like the saying..."Oh, it hurts so good."

Check out the Cat Stretch here. It is a great exercise to flex and extend the spine while releasing tension.

3. Make sure you are breathing, the muscles need oxygen to stretch and relax. If you are holding your breath it may have the opposite effect on the muscles and cause them to tighten instead of relax.

If you are feeling tightness then exhale.

4. When stretching you should not feel pain but only a slightly uncomfortable pull. Stay within your natural range of motion and you should avoid feeling pain.

This is one of my favorite exercises to give you on the spot relief for an achy back. It will prevent future back troubles by stretching and strengthening the muscles and ligaments near your spine. Try it today!

How to: Lie on your back with your knees bent and drawn together. Pull your knees up toward your chest and lower them to the floor. Reach arms out or you can pull gently on the knees with the same side hand.

Breathe in and out for 4-5 breaths then repeat to the other side for 3 repetitions or until the tightness in your back is released.

5. If you have acute or chronic back pain or disease some stretches may not be appropriate for you to perform. Please check with your physician to find out which ones you should avoid.

6. Remember! The only reason stretching feels so good is because it results in tiny tears in the muscle fibers and then the body releases hormones that mask the pain.

The new Pilates ebook available here outlines appropriate stretching and strengthening exercises for certain back and joint conditions.