The Anatomy of Stretching, Second Edition: Your Illustrated Guide to Flexibility and Injury Rehabilitation by Walker Brad

Author:Walker, Brad [Walker, Brad]
Language: eng
Format: epub, pdf
ISBN: 9781583947302
Publisher: North Atlantic Books
Published: 2013-03-26T00:00:00+00:00

D05: SITTING BENT-OVER BACK STRETCH

Technique

Sit on the ground with your legs straight out in front or at 45 degrees apart. Keep your toes pointing upwards and rest your arms by your side or on your lap. Relax your back and neck and then let your head and chest fall forward.

Muscles being stretched

Primary muscles: Semispinalis cervicis and thoracis. Spinalis cervicis and thoracis. Longissimus cervicis and thoracis. Splenius cervicis. Iliocostalis cervicis and thoracis.

Secondary muscles: Interspinales. Rotatores.

Sports that benefit from this stretch

Cricket. Baseball. Softball. American football (gridiron). Rugby. Cycling. Golf. Hiking. Backpacking. Mountaineering. Orienteering. Ice hockey. Field hockey. Tennis. Badminton. Squash. Rowing. Canoeing. Kayaking. Swimming.

Sports injury where stretch may be useful

Neck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome. Wryneck (acute torticollis). Back muscle strain. Back ligament sprain.

Common problems and more information for performing this stretch correctly

Where this stretch is primarily felt will depend on where you are most tight. Some people will feel most tension in the neck and upper back, whereas others will feel most tension in the lower back and hamstrings. This stretch gives a good indication of where you need to improve your flexibility.

Complementary stretch

D01.

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