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supine lumbar spine extension

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last update: 30.12.2018
Trivia name: supine lumber spine extension
Level: A

• Classification
• Contraindication
• Effects
• Preparation
• Follow-up
• derived asanas
• similar asanas
• Diagnostics
• Instructions
• Details
• Variants

Classification

Classical: lying pose
physiological:

Contraindication

Spinal canal stenosis, facet syndrome and spondylolisthesis are absolute contraindications, although in the case of facet syndrome not necessarily adverse effects or worsening of the patient’s condition are to be expected apart from pain.

Preparation

Follow-up

Diagnostics

Instructions

1. Lie in savasana.
2. Push the pelvis towards the floor with increasing force, pulling it towards the head so that the lumbar spine extends as far as possible or as far as tolerable. The shoulder area lies firmly on the floor, the head is not pressed onto the floor. Depending on the strength of the autochthonous back muscles, the lumbar spine will move away from the floor to a greater or lesser extent.

Details

1. This exercise targets certain parts of the autochthonous back muscles particularly intensively. Depending on the condition of these muscles, it is associated with a sensation of greater exertion or feels more like a cramp. In the latter case, the intensity and duration should be handled rather defensively at the beginning. It is then better to repeat this exercise more often and observe how it develops.
2. This exercise is primarily used to strengthen or regulate hypertonicity in specific parts of the autochthonous back muscles. Among other things, the sacrospinal parts are likely to be addressed here, because the contranutation in the SI joints promotes the lifting of the pelvis as a kind of second extension (in addition to the extension in the hip joints). The exercise is used for known weaknesses in the profound caudally extending autochthonous muscles. In the case of lumbago, for example, this musculature is often one of the parts affected. Muscular pain phenomena in the area of the sacrum down to the coccyx, which can occur in unfavorable posture and movement situations if these muscles are inadequately trained, can also react positively to this exercise.
3. In the case of a significant hyperkyphosis of the thoracic spine, the part of the thoracic spine that is most prominent dorsally will rest on the floor instead of the shoulder section. This does not fundamentally call into question the benefit of the exercise, but the head will then only rest on the floor with a clear reclination. If this is uncomfortable, it must be supported.