Sara Won, Registered Massage Therapist

Day 24 of Stretchtember Today's stretches target the flexors of the lower trunk. Having tight abdominal muscles is typically viewed as something that improves our appearance but they can actually have many negative effects on the body. Tight abdominal muscles contribute largely to lower back pain by pulling up on the pubic bones and tilting the top of the pelvis backward. Over time this causes the upper back muscles to become weak and overlengthen which creates a flatte...ning of the lumbar curve which then increases pressure on the lumbar joints and discs. The constant stretch and compression of these joints and discs results in chronic pain. Tight abdominal muscles may also reduce the volume of the abdominal and pelvic cavities. Organs are compressed and forced up toward the thoracic cavity. This reduces it's volume and can prevent the diaphragm from lowering and the rib cage from expanding, affecting breathing. Chronic fatigue, depression and asthma can occur due to the inadequate oxygenation of blood from poor respiration. Proper digestion, elimination, and sexual function may also be affected. Strains, tears and hernias can also occur when abdominal muscles are tight during exercise. Spending a lot of time driving or sitting at a desk, tending to slump forward and rounding the upper back can contribute to tight abdominal muscles. The stretch in the first picture is good for those who have a swayed back posture (opposite of hunched forward posture) or weak abdominal muscles because arching the back is potentially dangerous for them. The support of the towel under the lower back reduces unwanted pressure on the spinal column. Make sure to use a towel that covers the width of your back and that your upper back, shoulder blades and buttocks are resting comfortably on the floor. Squeezing the buttocks will also reduce stress on the lower back. If performing the stretch in the second picture, please remember that arching the low back is potentially dangerous especially when abdominal muscles are weak. This stretch is typically recommended for those who are very stiff. It should be performed with minimal arching of the low back and the buttocks should be squeezed during the arching to reduce stress on the lower back. As always please do not hesitate to reach out to me with any questions you may have and happy stretching Nelson, A. G., & Kokkonen, J. (2013). Stretching Anatomy (Second ed.). Human Kinetics, Inc See more

Day 23 of Stretchtember Today we have a reclining lower trunk extensor stretch. In the previous seated lower trunk extensor stretch some people may find it difficult to lean forward slowly without contracting the back muscles. When muscles are contracted during a stretch the effects are greatly reduced. These people may find this reclining stretch easier to perform because the weight of the legs is typically less than the trunk. When performing this stretch it is easier t...o go slowly and not let the back straighten. You can easily raise the buttocks off the floor and prevent the back from straightening by bringing the legs to the chest and allowing the spinal column to curl. The knees should not be brought too far below the chest (trying to touch knees to the floor) as this can compromise the safety of this stretch. As always please do not hesitate to reach out to me with any questions you may have and happy stretching! Nelson, A. G., & Kokkonen, J. (2013). Stretching Anatomy (Second ed.). Human Kinetics, Inc

Day 21 and 22 of Stretchtember Today we have a beginner and an intermediate lower trunk stretch that target the lateral flexors. These muscles bend us to the side and assist us in many overhead actions used for maximum distance or force. Actions such as throwing a football, hitting a baseball, heavy lifting and also reaching up as high as possible involve the contraction of these muscles. One side of the body is typically stressed more than the other which can easily creat...e imbalances. Over worked muscles on the repetitively contracted side become short and the muscles of the prolonged inactive side become lengthened. The lateral flexors provide stability to the lower back and prevent the lower spine from curving right or left. When these muscles experience imbalances they can become tight and can lead to scoliosis. It is always best to start with beginner stretches to prevent injury incase of extremely tight muscles. In the first picture you will find the beginner lower trunk lateral flexor stretch. As you perform this stretch keep in mind flexing or extending at the waist will reduce it's effectiveness. The buttocks and thighs should be kept in complete contact with the chair. As the elbow is lowered towards the floor the more challenging it is to stay seated in the chair. To help keep the buttocks and thighs in contact with the chair the feet and lower legs may be wrapped around the chair legs. In the second picture you will find the intermediate variation of this stretch. Check out the third picture for the execution steps. It is a good idea to stand on a non skid surface while performing this exercise as it is easy to lose balance. The arm should be kept straight but the elbow should NOT be locked. To deepen the stretch you may move your feet farther away from the wall and/or rest on the forearm rather than the hand. As always please do not hesitate to reach out to me with any questions you may have and happy stretching! Nelson, A. G., & Kokkonen, J. (2013). Stretching Anatomy (Second ed.). Human Kinetics, Inc