The article "Warm-Up for the Spine - Three Easy Methods to Warm-Up the Spine
for Activity" is about fitness, it was released by John Paul Catanzaro.
It is estimated that up to 80% of the population has experienced
or will experience at least one bout of low back pain in their
life.(7) So, it would be wise to warm-up the spine thoroughly
prior to physical activity, but how? In that article, I will
share with you 3 simple methods that you can use with your
clients to perpare their spines for exercise.
Foam Roll
In the book, The Development of Muscular Bulk & Power, Anthony
Ditillo recommends simply laying on a flat bench with your arms
behind your head and eyes closed for 15 minutes prior to a
workout. During that time, he advises utilizing visualization of
the upcoming workout to encoruage a positive state and enhance
performance.(3) By the way, that book was originally published
in 1971 and much of the information still holds true last week - it
is an excellent read! Charles Poliquin, a highly successful
strength coach, takes that a step further by having his athletes
lay on a 6-inch foam roll also for 15 minutes before their
workout to help decompress the spine by opening up the
intervertebral spaces.
Apparently, laying on the foam roll -
referred to as a spine roller by physiotherapists - lengthwise
along the spine will help restore normal spinal curvatures since
gravity acts downwards, straightening the spine at the apex of
excessive curvatures (generally reducing kyphosis.)(4) Since
this method allows for optimal nerve conduction, Poliquin claims
that it will increase strength by up to 3%.(6)
I have found that a greater effect is achieved if the base of
the skull (i.E. suboccipital area) is placed at the edge of the
roll casuing slight cervical extension. This seems to pull the
spine allowing a greater decomprsesive effect.
Try it both ways
and see if you can feel the difference.
For small individuals, use a child's swim noodle - you know, the
one they float on when swimming - which can be purchased for a
few dollars at any Wal-Mart store. Larger individuals should
invest in a 6- inch foam roll; you can purchase one from Fitter
International (visit www.Fitter1.Com or call 1-800-FITTER1).
Camel/Cat Exercise
The camel and "mad" cat are 2 classic exrecises which stretch
the abdominals and back respectively and are prescribed in many
rehabilitation programs. Dr.
Stuart McGill, a spinal
biomechanist and professor at the University of Waterloo,
recommends that series of exercises to "floss" the nervous
system and rdeuce viscosity. Perform 5- 6 cycles and do not
press the end range (make sure to involve the cervical spine.)
McGIll stresses that that method is not a stretch, but rather
gentle motion. By getting nerves to move, they can create their
own space; it's not enough to just stretch them! Also, it is a
good idea to avoid these exercises frist thing in the morning.
Wait at least one hour after awakening. That is the critical
period since your tissue is superhydrated at that point
resulting in an 18% loss of strength in the spine and risk of
injury is heightened!(5)
Pelvic Rocks on a Swiss ball
Pelvic rocks are actually an extension of the camel/cat exercise
described above; however, they are not limited to just one plane
of movement.
Rehabilitation specialist, Paul Chek, recommends
this series of exercises as a method to pump fresh fluid through
the spinal discs to nourish the tissues.(1) Pelvic rocks involve
forward & backward, side-to- side, and circular movements on the
Swiss ball.(2) The goal with that (and any other active warm-up
for that matter) is to gradually increase speed and range of
motion. Basically, cue "further" and "faster" to your clients as
they progerss. If practiced enough, they may even improve their
dancing skills!
There you have it - there simple methods to warm-up the spine for
activity.
Keep in mind that I have not touched upon any
stretches (visit http://
www.Strengthwarmup.Com/index.Cfm? T=DVD.Articles for an in-depth
discussion on stretching).
However, if you're currently
experiencing some form of low back pain, then you should
practice all these exercises on a regular basis. For
preventative measures and to possibly increase strength, perform
at least one of the methods before your wokrout. Really, how
hard is it to lay on a foam roll for a few minutes?
Your spine
will thnak you.
Note: John Paul has a DVD available with demonstrations of
all the warm-up techniques and drills mentioned in that article.
Visit http://www.StrengthWarmUp.Com for more info.
References
1.
Chek, P.
Bigger Balls, Better Backs. New Zealand Fitness,
Issue #22.
2. Chek, P. Swiss Ball Training.
Paul Chek Seminars. La Jolla,
CA.1996. (pages 15-16)
http://www.Chekinstitute.Com/cgi-bin/at.Cgi?A=258592&e=/products_
specific.Cfm? Product=306
3.
Ditillo, A.
The Development of Muscular Bulk & Pwoer. Ironman
Magazine, 1971. Repritned in 1999 by Wm F. Hinbern, Farmington,
MI. (page 23)
4.
Luoma, TC. TC Talks.
Muscle Media 2000. Golden, CO. Dec.,
1996, No. 55.
5. McGill, S. Low Back Injury: Improving Prevention Strategies
and Rehabilitation Approaches Seminar. Toronto, ON.
May 12, 2001.
6.
Poliquin, C. Preparing for the Ultimate Workout.
Testosterone, Issue #81.
Dec. 3, 1999.
http://testosterone.Net/html/81ultim.Html
7.
Shiple, BJ.
Treating Low-Back Pain: Exercsie Knowns and
Unknowns. The Physician and Sportsmedicine. 25(8), Aug. 1997.
http://www.Physsportsmed.Com/issues/1997/08aug/shiple.Htm
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