Break Free From Back Pain

Active Stretches. 

Before exercise do what is known as an active stretch. That is swing the limb in an arc that replicates the movements you will be doing, don’t do what is known as a passive stretch ie stretch and hold. 

An active stretch wakes the muscle up, stimulates blood flow and heightens your body awareness for that area. A passive stretch reduces your body’s awareness as already mentioned. (See previous blog).

Make sure that you don’t overdo the stretch, let the limb limber up at it’s own pace, do some gentle exercise in the sport or activity that you plan to do and combine it with the active stretch. For example if you are going to swim, swing the arms forwards and back in an ever increasing arc, then also pull the arms back tightening between the shoulders and reverse across the chest.

 When doing an active or passive stretch try not to stretch the spine or neck too much.

Passive Stretching. 

Passive stretching is used after exercise when you are cooling down, then you can gently stretch and hold. The aim of this is to maintain muscle length, but again don’t get carried away with trying to achieve the flexibility of a gymnast, if you overdo it you can tear weakened muscles and as mentioned before the longer the muscle the less feedback you’ll have from it unless you train your proprioception (balance sense).

Suggested Order Of Exercise.

 This should be the program for your exercise;

• Firstly picture yourself doing the exercise, this primes your nervous system.
• Secondly do the active stretches in combination with a warm up, then go for it, within your limits, making sure that you have good form and are in control of your exercise.
• If you feel that you are losing control, e.g. dropping a hip or getting tired, then stop for a while try again until your form goes and repeat, if you can’t maintain the good form then stop.
• It really isn’t good to be jogging when you can barely raise your feet off the ground, you’d be better off walking, and your shoes will last longer!!!
• Do your warm down then gentle passive stretches.
•  Try to focus on the limb so that most of the movement comes from there. I’ll explain why on a later update.

For example, to stretch the Hamstrings keep the low back locked out hollow, never bend from the waist to touch toes, it will weaken your lower back and could even cause a disc prolapse.

 You can either put your leg up on a low stool or step and bend forwards from the hips keeping the low back straight or you can do the Cossack as I call it.  Leg stretched out straight, low back locked out straight and lower your body by bending the other knee that supports your weight, keep the knee out don’t let it buckle in. It’s a good idea to hold on to something for additional support if you are a little unsteady.

 As this blog develops it will gradually build into a volume that has many more specific exercises and stretches in it. Stay tuned for the next one it won’t be long. I’ll be adding photo’s and video soon.