This entry was posted on Thursday, February 22nd, 2007 at 3:09 am and is filed under Bad Backs, Exercise. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
Part 10 of 10 
So here we are at the last part of the series. When you have learnt this exercise you will have the full repertoire for a healthy back. This final exercise works directly on the erector spinae muscles (the little back muscles that run along either side of the spine) and is primarily a strength exercise for these muscles.
An Old Strengthening Exercise
Now I know I have said in previous posts how exercise can shorten the muscles and how these muscles need to be stretched so that the pelvis can re-align. However in this case because you will be doing it in combination with the “Cat Curl Stretch” (which stretches these muscles) it will be okay. As you will be stretching the muscles they will be relaxed and in a new position which will reduce the strain in the lower back. However as they are not normally used to being longer they are weak, very weak, in this position. Not only that but they will have lost function so they won’t be able to react as quickly to the outside stresses put on them. So exercising them primarily for strength is very important. The exercise I am recommending for this is an “old school” exercise that has been dismissed by some trainers just because it is dated – for no other reason. I say, though, that it works and if it works we should do it! Before taking on the exercise you should read, if you haven’t already, the training tips in part 6 of this series.
Exercise 5
For this one you will need yourself and a nice flat, comfortable floor space. Firstly get on the floor lying on your front (fig. 1), make sure you keep your face towards the floor and do not turn your head to the side. Turning your head to the side will change the way your muscles are worked. Admittedly it is far less comfortable but the exercise does not last long.
Now placement of your hands: if you have them down by your sides it is slightly easier and I would recommend this if you already suffer from a bad back. Otherwise place your hands to your temples and just take it steadily. The aim now is to curl your body upwards (fig. 2), starting at the top of your head and stopping when you have your chest off the floor or you have gone as far as you can. Move slowly up and once at the top hold for a fraction of a second (this helps show control) and slowly lower yourself down.
When you are raising up try to make sure you do it evenly and that both shoulders are level as they rise. Sometimes with bad backs we have a ‘corkscrew’ type twist in the spine, but by making sure the shoulders are level you are helping to correct the twist. It is quite difficult with this exercise to check that it is being done properly, so get someone else to check for you. Repeat the movement until you have completed 20 repetitions.
If you have a bad back already then please check with a doctor that this exercise is suitable for you. In the majority of cases it should be fine but trust me it is always better to be safe than sorry. If during this exercise you feel any pain check with your doctor that this exercise is safe for you.
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