Exercises/stretches for a healthy back?

by **Karlos** on Mon Jan 12, 2009 7:07 pm

I'm suffering with abit of a dodgy back as of late, which has never been a problem before. It's the lower,right side. I get a dull ache sporadically when bending, reaching etc. It's not constant, but definitely there.

Things which may have caused it-
-a while back i was doing DB rows and felt like i pulled my back.
-doing RDLs and allowing my back to go slightly into flexion.
- sitting down fat too long! i've been lazy over xmas. :roll:

Any exercises i can do to rectify this? I've probably got tight hips (glutes/hip flexors) which won't help?

by **cleaver** on Mon Jan 12, 2009 7:32 pm

I'd be looking at hammy stretches. A lot of lower back issues start here.

by **Dtlv74** on Mon Jan 12, 2009 8:39 pm

Two yoga stretches which are pretty good are the Plough and Cobra stretches;

http://www.abc-of-yoga.com/yogapractice/theplough.asp
http://www.abc-of-yoga.com/yogapractice/thecobra.asp

by **kp1512** on Mon Jan 12, 2009 8:41 pm

the cobra move is excellent for the back - just whatever you do dont come up to much in the initial stages - you can potentially do harm. Cleaver hit it will - hams.

Can you touch you toes without bending your knees?

by **Karlos** on Mon Jan 12, 2009 8:53 pm

kp1512 wrote:the cobra move is excellent for the back - just whatever you do dont come up to much in the initial stages - you can potentially do harm. Cleaver hit it will - hams.

Can you touch you toes without bending your knees?

Without flexing lower back? No. With trunk flexion, 10 finger tips touching the floor.

I'll give those two stretches a go. I think my hammy flexibility is pretty good, i can get ATG easy any way.

by **cleaver** on Mon Jan 12, 2009 9:18 pm

http://www.performanceworkouts.com/exercise.shtml

take a look in the flexibility section for some stretches. In fact if you're ever struggling to pick new exercises you will find something here!

by **Marks1972** on Mon Jan 12, 2009 9:19 pm

you guys can do that stuff? bloody hell i struggle to cut my toe nails

by **kp1512** on Mon Jan 12, 2009 9:33 pm

Marks1972 wrote:you guys can do that stuff? bloody hell i struggle to cut my toe nails

I can touch my toes whilst not bending my knees - but that came from when i do MA stuff years back and can do the splits as a party trick! Can also turn my eye lids inside out!

by **Marks1972** on Mon Jan 12, 2009 9:34 pm

A WITCH!

by **Karlos** on Mon Jan 12, 2009 9:52 pm

thats an awesome lil site cleavy baby, thanks.

by **Dtlv74** on Tue Jan 13, 2009 12:17 am

Karlos wrote:thats an awesome lil site cleavy baby, thanks.

Agreed... that one went straight into favourites (amongst all the porn

)

by **Rab** on Tue Jan 13, 2009 8:16 am

Agree withthe ham stretching.

I would be going to see a chiro/physio myself for a wee session so get any underlying problems dealt with.

by **Spit** on Tue Jan 13, 2009 11:19 am

Marks1972 wrote:you guys can do that stuff? bloody hell i struggle to cut my toe nails

I can bite my toenails 8-)

(actually I'm not sure if that's something to be proud of or not...)

by **DB!** on Tue Jan 13, 2009 3:12 pm

To be honest if you can tought the floor with flexion then you spine is prob alright and u have pulled a muscle or ligament somewhere..

i have 2 slipped discs and if standing straight with forward flexion i cant even touch my knees without serious agony

Exercises/stretches for a healthy back?

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