Trauma, job-related injuries and postural stress are the most common causes of lower back pain. If the stretcher has had a lower back injury however, caution must be taken as this is a pain-free stretch. the back extensors consist of the erector spinae group and the transversospinalis group of muscles working together either bilaterally to extend the spine or unilaterally to rotate the trunk.
To do this stretch the stretcher is seated with their legs extended away from their body, with their knees slightly bent. The stretcher leans forward as far as the can go pain-free, bending at the hips. The partner places their hands on the stretchers lower back and provides resistance. The stretcher then attempts to extend their spine, that is lean backwards. The stretcher then inhales deeply maintaining their spine at the original position. Apon exhaling the stretcher then contracts their rectus abdominus and psoas to bend further forward.
Obviously we could not include every stretch required for this sport instead this blog will aimed to cover the main stretches used and maybe a few you may not have thought of previously. Please remember to follow the safe stretching tips we have given you in the previous blog as well as the individual safety tips for static and PNF stretching.
Images taken from "Lower Body Stretches" wall chart by B. Walker.
Images taken from "Upper Body Stretches" wall chart by B. Walker.