Back stretching and felxibility

skramamme started this discussion · 5/14/2015

What are your favourite stretches for back flexibility, in particular upper and mid back flexibility? I have scoliosis and a sway back so I have a hard time with the small of my back always being too arched. It causes me pain if I sleep too long and I have to pull my knees to my chest to try and get my back bending the other way and can't really get the small of my back to meet the ground when lying down on the floor which I think probably puts a lot of stress on that area. So I'd like to get the rest of my back into the picture so I'm not just relying on my lower back when doing bendy moves. Tia Em x

12 replies

jtbsdca2349 · 5/16/2015
I love just doing bridges against the wall trying to push the chest into the wall and arms straight .this can be done with arms bent and head on the floor . It really seems to get in the chest area. .
skramamme · 5/17/2015
Bridges make the small of my back hurt a bit too much, plus the strength in my arms isn't there yet. I'm looking at more beginner back stretching- I've been doing the cobra and the one where you lie on your tummy grab your feet behind you (I like that I can rock doing this too, like a rocking horse haha). But these seem to put the main pressure onto my lower back... hmmm.
joiceiamara · 5/17/2015
Have you tried the half bridge? http://www.joannesumner.com/js/tinymce-upgrade/plugins/imagemanager/files/pelvic_tilt_600x400.jpg It is how I began to train the back flexibility and only went to the full bridge only when I felt this is way too comfortable.
skramamme · 5/17/2015
Yeah, I can sit like that for minutes at a time, it's very very easy. I feel the stretch when I do a full bridge in my abs too but I think the main issue for me right now is arm strength. I am doing cobras every day and also doing them where I put my arms up on my coffee table and push my chest backwards. I suspect it's more a strength thing- I'm just being impatient ;)
joiceiamara · 5/17/2015
Ow, and there this one I think is very effective http://www.lovemyyoga.com/images/CamelPose.jpg I didn't started touching my ankle from the beginning and, actually, I still can't thouch it. And, despite the fact that I don't force it, somehow I feel this is the one pose that can help the most me with back pain and flexibility. Hope it helps!!
skramamme · 5/17/2015
My daughter took this photo on my second day of stretching after 3 years of absolutely no stretching or physical activity except physio for my left leg. I almost have my knees on the ground- the only thing that's tricky is my boobs get in the way with this lol but I suspect I am naturally flexible if I can move this easily so quickly. My lower back is just a bit touchy because my posture is so bad due to a sway back and some mild scoliosis. The second pic I do something similar where I lie on my tummy and grab my feet and pull them towards my head- so like the photo but lying down rather than kneeling (I'm bad at describing stuff like this, sorry). Please excuse the worlds ugliest PJ bottoms- they are super warm and comfy but butt ugly haha
Tamarinda · 5/17/2015
You mentioned in your first post that you want to focus the stretch on your upper back. This video is simple and gives me a great upper back and shoulder stretch. I do it when I'm warm as a prep stretch or in a hot shower, it feels yummy. http://youtu.be/PWb5fEtcDsY You also mentioned cramps in your lower back, I tend to get those in my lower back too if I'm not warm enough or if I have cooled off. Sometimes I have to jump on an elliptical or get warm again. Although it could be because of scoliosis, I don't know I'm not a trained professional but stay warm and stay safe. :) It is easier for the body to focus the stretches on the lower back and it can be difficult to train upper back. I recommend Veena or Kristina Nekyia as references for great teaching. I wish you luck :D
skramamme · 5/17/2015
Thanks Tamarinda, that's a great stretch! I like the instructions- I defintiely need to remember to tuck my pelvis in because I tend to walk and stand with the top of my pelvis tilted forward which pushes my lower tummy forward and arches my lower back. It's just one of those shitty posture things I have from having bad hips and I am working really hard at trying to walk with my back straight and my belly in and tucking my pelvis under my body... bloody hard work after a life time of walking/standing/sitting a certain way. I also use a proper corset for tightlacing which is helping me to be much more aware of my back and how it feels to sit and walk properly. Thanks so much for the link Em x
Phoenix Hunter · 5/17/2015
skramamme, it helps to also stretch out and warm up your quads and hip flexors before doing any backbending. this will help relieve pressure from your lower back as well. I really recommend the back mobility routine on this site because it focuses on back strengthening as well. superman exercises on the floor can also be done to strengthen the back muscles. you can either focus on upper or lower while doing supermans or you can work both upper and lower at the same time. cobra is a great too. you can change the focus in cobra by bending in different areas of the back. as you push up higher into cobra you will actually be focusing on the lower part of the back. you can change this and focus on your middle and upper back by only lifting your head, shoulders, and leave the lower ribs on the floor. this way, you wont put stress on your lower back.
Tamarinda · 5/17/2015
I'm sorry you have so many issues with your back, it concerns me. I hope you don't hurt yourself more and are ok to stretch your back. Somewhere out there Veena has a video on posture but I couldn't find it. If you are ok'd to stretch I can not recommend Veena or Krsitina Nekyia more. They are both very thorough. They don't just tell you to bend into a stretch they tell you which muscles should be utilized and where you should be feeling it. Sometimes it is something as simple as a pelvic tuck in certain stretches to take the stretch more into the upper back. Both of them have great cues and will let you know this, whereas some instructors or online videos tell you just to get from point a to b into a pose, with no cues in between lol. I'm so sorry for your posture and back issues hopefully strengthening and stretching and the world of pole can help correct certain things for you. Although I have never dealt with scoliosis, people have noted that I have better posture since beginning my journey. Also, I used to have pain and hip problems that were alleviated with stretching and strengthening. I hope you find what works for you and a solution!
skramamme · 5/17/2015
Thanks Tamarinda. My back is ok, just ouchy sometimes. The hips are congenital, I have hip dysplasia. I had a pelvic osteotomy on my left hip in 2012 where they break the pelvis in a few places and change the angle of the hip socket, then put in some screws to hold everything in place while the bones knit. Unfortunately I didn't heal properly so I had a second surgery in 2013 for bone grafts and extensive plating. Then a third surgery last year. And I will eventually need a hip replacement (probably on both sides) but I'm hoping to postpone that for at least the next 10 years. So I am coming out of 3 years of very limited movement (spent a year and a half using crutches). I'm just trying to get my strength back. I worked in the clubs for many years (mainly before I had my daughter) so I'm comfortable with the pole, it's about getting back into it and learning some new stuff... we didn't have spinning poles when I worked and a lot of the really intense moves are new to me (lol I sound so old "back in my day poles didn't spin!). I could only do basic inverts, spins, helicopters, wrist sits etc when I did work, non of these shoulder mounts and handsprings, which all look amazing. I am lucky to be 43 and still able to put my palms on the floor when touching my toes etc so I have managed to retain some flexibility, but my back is probably my most resistant area. I am actually too flexible in other ways, my fingers etc are very bendy and I love to sit in a deep squat so I have to get that strength back so I can use my flexibility safely rather than accidentally going to hard if you kwim. I'm hoping to be able to purchase the years subscription later this week, so I'm very excited to start the 30 days to flexi etc :) Emma x
Tamarinda · 5/18/2015
Wow I would have never known that judging from your videos! You've kept in great shape despite your issues. So many people give up because injuries and health problems can be defeating. I'm glad you're not, and staying active hopefully will prolong your need for a hip replacement. BTW I couldn't touch my toes at 21 lol now I can but it took time. I'm glad you can. I think I read somewhere that people generally have an easier time gaining either back or lower body flexiness. People generally aren't both and if one comes easier to them, the other may not. Back flexy is easier for me but legs are a struggle. Don't be hard on yourself, be happy with what progresses you make, and stay safe!