Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints (30 page)

Starting out:
Kneel in front of a stability ball with hands and upper body partially on the ball.

How to do it:
Allow your weight to transfer to the ball, slowly rolling your chest, then abdomen, onto the ball, until your hands reach the floor and only your toes remain on the floor on the other side. Relinquish all of your body weight into the ball; you should feel a gentle traction in the lower back. Hold the stretch for two seconds, then return to the starting position. Repeat ten times.

Troubleshooting:
Keep your feet and hands wide enough so that you feel stable on the ball. Allow your upper back and head to stay relaxed. The stretch should feel gentle, so only roll onto the ball as far as is comfortable.

C. CAT/COW

Purpose:
To lengthen the muscles of the core. This is a more active stretch that further mobilizes the vertebrae, warms up the muscles, and helps to increase range of motion.

Starting out:
Start on all fours with a comfortable, neutral spine. Your head should be in line with the spine, and you should be looking straight down.

How to do it:
Begin by arching your back, gently pushing your belly forward, lifting your head, and looking up, while allowing your abdomen to relax. Hold the stretch for two to three seconds, then return to the starting position. Round your back as though trying to touch your midback to the ceiling. Then, tuck your hips under and contract your abs. If this is comfortable, you can then tuck your chin as though holding a tennis ball. Hold for two to three seconds, then return to the starting position. Repeat the two stretches ten times.

Troubleshooting:
Keep a relaxed neck—do not crunch it back or forward. Keep your feet and hands wide enough so that you feel stable. The stretch should feel gentle, so only curve your spine as much as is comfortable. Keep your knees under your hips, and your hands and elbows under your shoulders.

LATERAL LOWER BACK

Purpose:
To lengthen the muscles and fascia of the lateral core. Complementing the stretches on the previous page with this side stretch is a great way to mobilize the spine.

Starting out:
Standing, bend toward one side with the arm on that side outstretched. Keep your other arm bent at the elbow, and the hand on your hip.

How to do it:
Laterally flex toward the opposite side, reaching the outstretched arm over your head. Keep your other hand on your hip for stability.

For an advanced stretch, try dropping the hand from the hip, and reaching as far down the leg as you can, while continuing to reach overhead with the opposite hand.

Troubleshooting:
Keep your feet wide enough to feel stable. For additional stretch options, you can lean slightly forward or back as you laterally bend. Do not lean far enough in either direction to cause strain to the back.

ABDOMEN (ANTERIOR LOWER BACK)

Purpose:
To lengthen the abdominals and hip flexors and relax the muscles of the back. A tight abdomen and hips can negatively affect the back and posture. Complementing this stretch with the stretches on the previous pages is a great way to mobilize the spine.

Starting out:
Sit on a stability ball and roll your back onto it so that the ball supports your back. Your hands are either out to your sides for balance or over your head to increase the stretch. Your knees should be bent to 90 degrees and your body relaxed and balanced.

How to do it:
Allow your weight to transfer from your feet to the ball, slowly rolling the lower back farther onto the ball by extending your knees. Your arms can be extended farther overhead if you can easily keep balance. Hold the stretch for two to three seconds, then return to the starting position. Repeat ten times.

Troubleshooting:
Keep your feet and hands wide enough so that you feel stable on the ball. Keep your upper back and head relaxed. The stretch should feel gentle, so only roll onto the ball as far as is comfortable. Keep your feet flat on the floor for stability.

LOWER BACK

SUPERMAN

Purpose:
To strengthen the muscles of the lower back and core and the back of the body in general. This contributes to posture and balance, as well as general spine health.

Starting out:
Lie facedown with your feet and legs together, mouth to the ground, neutral spine, and arms out to your sides, with hands at hip level.

How to do it:
Squeeze your glutes and legs together and stabilize by contracting your abdominals. Then squeeze the shoulder blades together and lift your arms, upper back, and head off the floor. Hold for a count of two. Do ten repetitions, held for no more than two seconds each.

Advanced variation:
All is the same except for the arm position. Start with the arms at a right angle from the torso, with the thumbs sticking up. Keep the arms in this position as they are lifted off the floor thumb first.

Troubleshooting:
Do not release the stabilizing contraction of your lower and middle body. Keep looking at the floor and relax your head. Remember to breathe and don’t clench your teeth.

LATERAL LOWER BACK

SIDE PLANK

Purpose:
To strengthen the quadratus lumborum, the muscles of the lateral torso, and the core in general. This contributes to posture, balance, and gait, as well as general spine health. This will also warm up the muscles and help prevent strain on other structures.

Starting out:
Start on your side, on your hip, knee, and elbow. The elbow should be directly under the shoulder, and the knee should be bent to ninety degrees and in line with the body.

How to do it:
Squeeze your glutes and legs together and stabilize by contracting your abdominals and shoulder blades. Lift your hips off the floor and hold the body in a straight line while slowly exhaling. Hold for a count of two. Repeat on the opposite side. Do ten repetitions, held for no more than two seconds each.

Advanced variation:
All is the same, except you start with your legs extended straight out and in line with the body. The motion is done the same way, except your weight rests on the side of the bottom foot instead of the knee. You may want to try this with shoes on.

Troubleshooting:
Do not release the stabilizing contraction of your lower and middle body and arms. Keep looking straight ahead and keep your neck in line with the spine and relaxed. Remember to breathe and don’t clench your teeth. Return to the starting position in a slow and controlled manner.

ABDOMEN (ANTERIOR LOWER BACK)

A. PLANK

Purpose:
To strengthen the muscles of the core in general. This contributes to posture and balance, as well as general spine health. This will also warm up the muscles and help prevent strain on other structures.

Starting out:
Start on your elbows and knees: your elbows should be directly under your shoulders, and your knees should be behind your hips about a hand’s length. Your neck should be neutral with your eyes on the floor.

How to do it:
Squeeze your glutes and legs together and stabilize by contracting your abdominals and shoulder blades. Lift your knees off the floor and hold your body in a straight line while slowly exhaling. Adjust your foot position so your body is completely straight (without your butt sticking up). Hold this for a count of two. Do ten repetitions, held for no more than two seconds each.

Troubleshooting:
Do not release the stabilizing contraction of your lower and middle body and arms. Keep your eyes on the floor and your head relaxed. Remember to breathe and don’t clench your teeth. Return to the starting position in a slow and controlled manner.