Kenneth Gardner - THE FITNESS CLUB THE ABILITY to go through the day's routine without experiencing undue aches and pains is heavily dependent on the range of movement that you maintain in your joints, this ties in with the functioning of your muscles and bones.
As was stated in previous articles, much of lower back pain bears no relation to any obvious injury. However, the degree of flexibility of the lower back and the posterior muscles of the thigh muscles are of great significance. Lack of flexibility in these areas is associated with the increased risk for the development of chronic lower back pain.
It should not be too difficult to see how lower back pain can be prevented, or if it is already apparent, how rehabilitative exercises can address the problem. Of great significance in such exercises is the emphasis placed on the attainment and maintenance of flexibility.
Lack of flexibility is prevalent as we age because we lose our flexibility as a result of lack of use 'if we don't use it, we will lose it'. Many activities that need a little more than the average amount of flexibility prove to be quite challenging, so we avoid them and gradually we become less flexible as we age. This decline in flexibility contributes to a decline in our ability to easily perform our activities of daily living.
As we age, greater emphasis needs to be placed on our level of flexibility and so proper stretching should be emphasised, especially for the upper and lower trunk, neck and hip regions.
THERE ARE DIFFERENT TYPES OF STRETCHING TECHNIQUES THAT CAN BE PERFORMED:
1. Slow stretching this involves slowly stretching a muscle to the point of mild discomfort and then holding that position for an extended period of time, usually about 10 to 30 seconds. The risk of injury is low and it requires little time, and assistance and is certainly very effective and the most commonly recommended.
2. The momentum, developed by bouncing movements, are also used to stretch the muscles. However, this kind of stretch invariably results in muscle soreness or muscle injury if the force produced is too great, and so is least recommended.
3. A combination of alternating contraction and relaxation of two opposite set of muscles. This technique produces the greatest improvements in flexibility but can cause some muscle soreness, it is best done with a partner and is more time-consuming.
Properly performed stretching exercises improve and maintain flexibility at the joints. Flexibility exercises should be performed in a slow controlled manner with a gradual progression to greater ranges of motion. To achieve and maintain flexibility you should stretch the same muscles at least three days each week. This should be done to a degree of mild discomfort. Hold each stretch for 10 to 30 seconds. Repeat each stretch three to five times each session. Static stretch is the simplest and the safest.
EXERCISE #1
Lower Back Hamstring Stretch (With Rope)
Start by sitting on the floor; one leg straight, the other relaxed off to the side (some persons like the other leg bent at a 90 degree angle; foot against the other leg (some like it straight off to the side a bit, others slightly bent and loose).
The rope should be held across your arch above your heel. (This exercise can also be done with both legs at the same time). Stretch by reaching down the rope toward your foot with both hands until you feel a good tension in the back of your leg (some will feel tension in the lower back also). Relax, breathe easily, letting the tension slowly subside, then reach a bit further, holding this for 15 to 30 seconds. Repeat with the other leg.
Kenneth Gardner, exercise physiologist at the G. C. Foster College of Physical Education and Sport.
