How to perform stretches on the back

Something that perhaps very few know is that the back is the one that supports the weight of the balance during a race and not the legs. That is to say, that a healthy and strong trunk gives you greater security for a powerful and solid stride. We should also mention that that classic static stretch of touching the tip of the feet, which is usually used for the measurement of flexibility, tends to cause tension in the back and hamstrings.

A strong and flexible back is an excellent advantage for those dedicated to running. When you run, your back helps you keep your body straight forward. In order to have a strong back, the massage riverview fl will be a great support. In addition, a stable back contributes to the protection of the spine against the impacts of the race.

However, the back active isolated stretching exercise is very effective and gentle to perform. This exercise has the property of relaxing the back, at the same time allowing to recover the range of movement to increase flexibility and all without tightening the back or legs.

How to perform the exercise

Sit with your back straight, knees bent and feet resting on your heels. Then, take your hands and place them behind your head.

Contract your abdominals and make a rotation to the left as wide as possible. Repeat this about 4 or 5 times, until you feel relaxed.

When you find it convenient, you can do one more repetition of the rotation, and then flex the body forward, tilting the elbow to the surface on which you are sitting.

Try to keep the position one or two seconds, and then return to the upright position. You can work one side at a time, doing 10 repetitions to the left and another 10 to the right.

Considerations

Something you must take into account is that the origin of back pain is usually more under the hips, specifically in the legs. When you run, you can cause an imbalance of the strength and flexibility of the legs, which can lead to misalignment of the hips.

The pelvis occupies the center of the body of the runner, and is responsible for absorbing the forces of impact from the lower part of your body, in addition, stabilizes the upper part of it. It is also common for the hip joints to suffer from an imbalance.

When you make a long run down an inclined road, or when you are spinning on a running track, it is possible to cause back pain and contractures. Even a bad alignment of the hips can also affect more down and alter the mechanics of the race, something that could cause injuries to the legs and feet.

One of the simplest ways to check the balance of your hips is: stand up, supporting the left part of the body in a mirror of the whole body, then place a mark of the point where it contacts the hip bone, then do what same with the right part of your body. With this, you can check if both brands match.