exploration: alternating spinal extension/flexion

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Alternating spinal extension/flexion


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last update: 30.5.2003
Name: Alternating spinal extension/flexion

Instructions

  1. The following is performed in several increasing stages. The movement to be performed in the individual stages is always the same.
    1. Stand near a window sill or similar object so that both the legs and arms are vertical, this gives a clear distance between the feet and the object. Keep the shoulder area where it is, the elbow joints stretched and do not change the angle of the arms but keep them vertical while you alternately move your back towards extension („hollow back“) and flexion („cat hump“), initially in small, careful movements, later with increasing extension. The extension should be initiated by the hip extensors, i.e. the hamstrings and, if more force is used, also the gluteus maximus; the flexion is initiated by using less extensor force and also supported by the hip flexors and the autochthonous back muscles in the more expansive movements. To begin with, support yourself with a lot of weight on your arms with your hands and gradually reduce this weight.
    2. In the second step, increase the distance between your feet and the object – possibly several times. This results in an inclination of the arms in relation to the vertical and a flatter upper body. This results in an increased muscular demand, including in the back muscles. The distance between the feet and the object can be increased to such an extent that the upper body is horizontal on average.
    3. In the third step, no longer support yourself with your hands but stand freely and cross your hands in front of your chest. First choose an angle of 30° against the vertical for the upper body, then 45°, 60° and 90°.
    4. Perform the last steps with the arms stretched in the shoulder joints (maximum frontal abduction) as in a right-angled uttanasana, again at all the specified angles.
    5. Carry out the procedure described in the sense of a held deadlift, i.e. with loosely hanging arms and hands each holding a dumbbell. Start with a very light weight and increase carefully when all angles can be performed without discomfort.
  2. If you experience discomfort in the back with one of the levels or angles, stick to these parameters (intensity of support, height of support), continue practising with them and evaluate this (observe improvement, deterioration, change, shift) before changing the parameters. In these cases, the muscles may need some rest in between.

details

  1. This exploration serves several purposes. On the one hand, it allows you to recognise which muscles curve and stretch the back, how it depends on the support and the position of the upper body in space. You can also experience how these positions feel in their limit ranges (maximum flexion of the spine and maximum extension of the spine) and whether any discomfort occurs there. Furthermore, these movements become much more conscious and conclusions can be drawn about everyday postures and activities and intervention options become recognisable.
  2. This exploration is also important as a repeated exercise in the case of existing or past lumbago (lumbago ) and a known tendency to relapse. In this case in particular, there is often a certain „point“ at which a minimal movement can trigger maximum pain, which decreases or disappears once this point has been passed. Although this behaviour is reproducible, it does not offer as nice a straightforward solution as mobility restrictions, which can be tackled „one-dimensionally“ through various stretching postures, or as a lack of strength, which can be addressed through appropriate strengthening postures, whether in the sense of heavy strength exercises or rather strength endurance exercises. Rather, it is the constant change of parameters, which are in an interval in which the discomfort is triggered, that can contribute to an improvement. The affected muscles are therefore trained concentrically and eccentrically from both sides of the pain point into and across the pain point. On the one hand, this has a healing effect on the muscles and, on the other, you learn to recognise the parameters under which this pain occurs much better and – as long as necessary – avoid it. In addition, you can approach the pain phenomenon as attentively and gently as you like and get to know it, which can significantly relativise the fear of the phenomenon, which was previously mostly unannounced but then suddenly occurs to the maximum. Typically, it helps significantly against acute lumbago if this exploration is practised several times a day, with rest breaks for the muscles in between. In the case of chronic lumbago, where it is not uncommon for the pain to creep in, it helps to prevent more severe flare-ups.

known problems that can occur even when executed correctly

Painfulness with lumbago
As described, the sensation of pain is triggered repeatedly in the case of lumbago. However, the painfulness, i.e. the ability to trigger this pain with this intensity, should decrease with practice. Presumably, the duration is more important than the number of repetitions. Therefore, if lumbago is present (especially in acute cases, i.e. the first occurrence), these interventions should be started very carefully so that the patient’s condition is not worse after the intervention, but rather a slight improvement can be felt, i.e. other activities that previously caused or triggered the pain have become easier, less painful and can be performed with less avoidance behaviour.