What Do I Need To Stretch For My Lower Back Exercise Program? Part III

You have now read about the hip flexors and the hamstrings, are you ready to learn about the next group of muscles that helps you when you have lower back muscle tightness and aches? Here, we will now discuss the ‘chest’ muscles for this five part article series, “What Do I Need To Stretch For My Lower Back Exercise Program?”. In this article, I will focus on the pectoralis major and pectoralis minor chest muscles. When the ‘chest’ muscles are stretched, it helps with upper back extension mobility, which is also an important part of a good lower back exercise program. I will continue in a Q & A format. Let’s get started.

Q: Where are the ‘chest’ muscles?
A: The pectoralis major is a large fan-shaped muscle that has two parts. It originates from both the clavicle (collar bone) and the sternum (chest bone). It inserts into the front of the shoulder (anterior humerus). The pectoralis minor originates from the front of the rib cage on ribs 3-5 and inserts into the corocoid process of the scapula (found just below the mid collar bone).

Q: Why should the ‘chest’ muscles be stretched?
A: When you chest muscles are tight, your posture becomes ’rounded’. With ’rounded shoulders’, it also causes more compression on your lower back. When the ‘chest’ muscles are stretched which allows your shoulders to be in a neutral position, your upper back (thoracic) can move into extension. It is important to have extension in your upper back so your lower back can have its normal curve (lordosis). When your spine is in neutral, walking, standing, and sitting can be performed safely without compression to the spine.

Q: How should the ‘chest’ muscles be stretched?
A: They should be stretched with your rib cage ‘funneled down’. This means that when you exhale, your ribs come towards each other. Also, your chin should be slightly and gently tucked. The goal of the neck position is to elongate the spine effortlessly.

Q: What are some examples of ‘chest’ muscle stretches?
A: There are many variations and positions. I will discuss some starting with the positions that are easiest to perform correctly.
1. Elbow Press: Lie on your back with your knees bent and feet flat on the floor to protect your back (hooklying position). Clasp your hands behind your head and press your elbows towards the floor. Keep your ribs ‘funneled’ down and breathe. You can make this more challenging by rolling a towel and placing it at your ‘bra’ line. Be sure to ‘funnel’ your ribs and tilt your pelvis towards your nose (12:00) to protect your back and stretch your chest muscles.

Elbow Press

2. Standing ‘pec’ stretch: Stand in a door jam with your elbow supported by the door jam and place your elbow at a 90 degree angle to the floor. Have your outside leg in front. Tuck your chin gently and ‘funnel’ your ribs. Gently shift your weight forward to move into the stretch. You can change the angle of your elbow on the door jam to stretch more parts of your ‘pec’ muscle (as shown in picture).

Wall 'Pec' Stretch

3. ‘Sand Angel’: In Florida, we cannot do ’snow angels’. If you have a foam roll or a large pool ‘noodle’ you can perform this exercise. DO NOT stay on foam roll for more than one minute the first couple of times. Your spine must build a tolerance. Make sure your lower back is touching the foam roll by tilting your pelvis to ‘12:00′. Have your elbows bent and begin moving your arms slowly up towrds your ears trying to maintain contact with the floor. You may need to place pillows on both sides of the foam roll at first to support your arms until you gain more flexibility. You do not want to overstretch or irritate a nerve. When you find a ‘tight’ spot, stop in that position and breathe into the tightness for about 10 seconds prior to moving into another position.

4. ‘Cat-Camel’ Upper back extension mobility: Get onto your hands and knees (quadraped or ‘tabletop’). Make sure your shoulders are over your wrist and your hips are over your knees. Lift your head gently up while allowing your tailbone to come up towrds the ceiling and allowing your navel to ’sag’ towards the floor. DO NOT bend your elbows and make sure that weight remains on your knees. You can alternate this position by dropping your tailbone down between your thighs and dropping your head to look at your navel allowing your mid-back to come up towards the ceiling. You can perform this alternating movement ten times slowly.

'Camel'

'Cat'

Q: How often and how many times should I stretch my ‘chest’ muscles?
A: If you do not experience sharp nerve pain or tingling, which I will talk about below, you can hold the position for 30-60 seconds (unless already noted) 1-2 times in the a.m. then 1-2 times in the p.m. to help build length in your muscles. Be sure not to ‘bounce’ in the stretch.

Q: What should I be careful of when stretching my ‘chest’ muscles?
A: You should not force a deep stretch cause you can irritate your nerves in your arms (medial, radial, ulnar nerves). You should be especially cautious when performing the exercises that have your arms straight. If you feel a sharp pain or tingling, then you are probably irritating the arm nerves. It is best to use an oscillating technique as discussed in the previous article for hamstrings regarding the sciatic nerve. You must be very cautious cause nerves DO NOT like to be stretched. In this case,do not go into a deep stretch. Often, it is best to under the supervision of a physician or physical therapist when having nerve pain.

Q: What are some helpful hints and tips about the ‘chest’ muscles?
A: If you are doing these stretches and everyday you have the same amount of tightness, it may be due to the angles you are stretching. Make sure you address all angles since the pectoralis muscle is a large muscle. Also, it is important to perform scapular stabilization exercises to help maintain your new range of motion. I will go into detail in future articles, but one example is the ’superman’. Lie on your tummy with a pillow under your stomach. Also, place your forehead on a towel to have your neck elongated. Reach your fingertips towards your feet. Then while you continue to reach towards your feet, lift your palms up towards the ceiling. Work to hold this for up to 1-2 minutes over time. Furthermore, be aware of nerve signs I mentioned. If you experience these symptoms, you may have more of a nerve issue rather than a muscle tightness. If you have sharp pain or tingling or think you may have a muscle tear, it would be wise to be under the supervision of a doctor or physical therapist. Often, nerve issues and muscle tears need special care for healing.

I hope this helps you have a better understanding of your ‘chest’ muscles. It is important to understand why you are stretching a particular muscle group. When you understand more about your body, it helps to do your exercises safe and correct. In the next article, I will address the buttocks muscles. The buttocks muscles also play an important role on the pelvis along with the hip flexors, hamstrings, and ‘chest’ muscles. This will be discussed in great detail in Part IV of ” What Do I Need To Stretch For My Lower Back Exercise Program?”

Jodi Jainchill PT, CFMT

What Do I Need To Stretch For My Lower Back Exercise Program? Part IV

In the previous articles in this series ‘What Do I Need To Stretch For My Lower Back Exercise Program?’, we discussed the hip flexors, hamstrings, and ‘chest’ muscles. Now, are you ready to learn about the buttocks muscles? There are several large and small buttocks muscles that are very powerful. These muscles help extend the leg as well as rotate the hip. Here we will discuss the gluteus maximus and gluteus medius. We will discuss why the buttocks muscles are important to be included in your lower back exercise program in a Q & A format. Let’s begin.

Q: Where are the buttocks muscles?
A: The gluteus maximus originates from the posterior ilium, sacrum & coccyx as well as posterior fascia and ligament. It inserts into the lateral fascia or the thigh (’IT’ band) and upper posterior thigh. The gluteus medius is a deeper and smaller muscle than the gluteus maximus. The gluteus medius originates on the posterior ilium and inserts into the upper lateral thigh.

Q: Why should the buttocks muscles be stretched?
A: The gluteus muscles play an important role for the flexibility of the hips. The mobility of the hips effects the position of the pelvis. The position of the pelvis plays a primary role for the position of the lower back. The position of the lower back is important because an arched or flexed lower spine can compress structures in the spine. Compression of the spine can lead to pain and dysfunction.

Q: How should the buttocks muscles be stretched?
A: The buttocks muscles can be stretched in many directions. This is because the buttocks muscles help move your hip in both directions of rotation as well as extension.

Q: What are some examples of buttocks muscle stretches?
A: There are many variations and positions. I will discuss some starting with the positions that are easiest to perform correctly.
1. Single Knee to Chest
Lie on your back with your knees bent and feet flat on the floor. Bring one knee towards your same side shoulder. Use both hands to supprt leg up. Then you can progress the stretch by gently bringing your knee gently towards the opposite shoulder. Repeat this exercise on the other leg.

Single Knee to Chest

2. Crossed Knees to Chest
Lie on your back with your knees bent and feet flat on the floor. Cross one leg over the other knee. Gently bring both knees to your chest with your hands clasped around your shins. Repeat exercise on the other side.

Crossed Knees to Chest

3. Figure 4 Hip Stretch
Lie on your back with your knees bent and feet flat on the floor. Cross one ankle over the other knee. Gently push the crossed knee away from your body. Repeat exercise on the other side.

Figure 4 Hip Stretch

4. Standing Hip Rotator Stretch (modified pigeon)
Place your leg bent and knee turned out on a medium-height surface (can use firm bed). Bend your standing leg. Make sure both hips are facing forward. Try to turn out the bent knee for a deeper stretch. You can also deepen the stretch by leaning forward. Be sure to keep your back in neutral (not rounded). Reach your tailbone back when leaning forward to help maintain alignment.

Standing Hip Rotator Stretch (modified pigeon)

Q: How often and how many times should I stretch my buttocks muscles?
A: If you do not experience sharp pain in your hip, you can hold the position for 30-60 seconds 1-2 times in the a.m. then 1-2 times in the p.m. to help build length in your muscles. Be sure not to ‘bounce’ in the stretch. If you feel sharp pain, you may want to consult your medical doctor for further evaluation.

Q: What should I be careful of when stretching my buttocks muscles?
A: Sometimes you may feel a ‘pinch’ deep in your hip when stretching your buttocks muscles. Do not push yourself into a deep stretch, which may cause more harm. Be patient and be sure to stretch all the muscle groups I talk about in this series of articles to help improve your hip flexibility and decrease the ‘pinch’ sensation.

Q: What are some helpful hints and tips about the buttocks muscles?
A: If you feel a ‘pinch’ in your hip, try placing a small towel roll in the crease where your thigh meets your trunk. Do this technique for exercises #1 and #2. It will also help to increase your stabilizing muscles in your pelvis after doing these stretches. One fun exercise would be to hoola hoop on one leg. That will ‘wake up’ your buttocks stabilizing muscles!

I hope this helps you have a better understanding of your buttocks muscles. It is important to understand why you are stretching a particular muscle group. When you understand more about your body, it helps to do your exercises safe and correct. In the next and final article for this series, I will address the lower back muscles. The lower back muscles also play an important role for the pelvis along with the hip flexors, hamstrings, ‘chest’, and buttocks muscles. This will be discussed in great detail in Part V of “What Do I Need To Stretch For My Lower Back Exercise Program?”

Jodi Jainchill PT, CFMT

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What Do I Need To Stretch For My Lower Back Exercise Program? Part V

Finally, the last article of the five part series! In this article series, ‘What Do I Need To Stretch For My Lower Back Exercise Program?’, I have discussed the hip flexors, hamstrings, ‘chest’ muscles and the buttocks muscles. Now, are you ready to learn about the final group of muscles? Here, we will talk about the lower back muscles. We will specifically discuss the quadratus lumborum and erectus spinae. We will discuss why these group of muscles are important to be included in your lower back exercise program in a Q & A format. Let’s get started.

Q: Where is the quadratus lumborum? erectus spinaes muscles?
A: The quadratus lumborum originates from the iliac crest (back of hip), iliolumbar ligament, and transverse processes of lower lumbar vertebrae. It inserts into the twelfth rib and transverse processes of upper lumbar vertebrae. The erectus spinae is a large muscular and tendinous mass that originates from the sacrum (triangular bone) and ascends up the lumbar where it splits into three regions to cover the thoracic and cervical regions.

Q: Why should the lower back muscles be stretched?
A: The lower back muscles play an important role for the position of the pelvis and thoracic (mid) spine. The position of the pelvis and thoracic spine can determines whether there is compression on the lower back.

Q: How should the lower back muscles be stretched?
A: The position of the pelvis and rib cage is important when stretching the lower back muscles. Stretches performed on your back help support the back/pelvis/rib cage and are safer. More advanced stretches can be performed in standing. Also, the lower back muscles can be stretched in many different angles since these muscles support the spine in many functional activities.

Q: What are some examples of lower back muscle stretches?
A: There are many variations and positions. I will discuss some starting with the positions that are easiest to perform correctly.

1.Double knees to chest
Lie on your back. Bring both knees to you chest one at a time towards your chest. Clasp your hands around your knees to maintain your position. Breathe.

Double knees to chest

2.Extended ‘child pose’
Kneel and sit back on your heels. Place pillow on your lap. Reach forward with both arms on the floor. Feel your spine elongate as you actively reach.

Extended 'child pose'

3. ‘Angry Cat’ Stretch
On your hands and knees. Make sure your shoulders are over your wrist and your hips over your knees. Push into your hands and knees. Lift your mid spine up towards the ceiling. Breathe.

'Angry Cat' Stretch

4. Quadratus Stretch
With your feet slightly more than hip width apart, turn your toes out. Slightly bend your knees. Keep your tailbone gently tucked under. Reach both arms up with hands clasped. Elongate the spine. Slowly side bend to one side. Try to stay in one plane. Like your in between two panes of glass. Keep the stretch active by reaching your arms and also lifting and opening up the top of your rib cage. Breathe. Hold initially for 10 seconds and then you can progress to longer periods. Slowly return to center. Repeat to the opposite side.

(picture coming soon!)

Q: How often and how many times should I stretch my lower back muscles?
A: If you do not experience sharp nerve pain or tingling down your leg, which I will talk about below, you can hold the position for 30-60 seconds (unless already noted) 1-2 times in the a.m. then 1-2 times in the p.m. to help build length in your muscles. Be sure not to ‘bounce’ in the stretch.

Q: What should I be careful of when stretching my lower back muscles?
A: When the lower back ’rounds’, there is an increase in pressure to the structures in the lumbar spine. This can cause compression and stress to these structures. Try to keep the spine in neutral or support the spine using a pillow as noted above. If you feel sharp pain or tingling down your leg, please discontinue and consult your physician.

Q: What are some helpful hints and tips about the lower back muscles?
A: To maintain a neutral spine during your daily activities and keep your spine safe, you need to perform stabilizing exercises. One example is hula hooping. Just hooping around the waist ‘wakes’ up the core muscles which includes the small stabilizing muscles in the lower back.

I hope this helps you have a better understanding of your lower back muscles. It is important to understand why you are stretching a particular muscle group. When you understand more about your body, it helps to do your exercises safe and correct. This article concludes this five part series, ” What Do I Need To Stretch For My Lower Back Exercise Program?”. Thus, you have been educated on the hip flexors, hamstings, ‘chest’ muscles, buttocks muscles, and lower back muscles. Please be aware that you should consult your medical doctor if you have pain down the leg or any concerns with what has been discussed in these articles. Although these stretches are safe when performed correctly, it is important to be under the care of a professional to address all your concerns.

Jodi Jainchill PT, CFMT