right hip back so that it comes back in line with the left hip to feel
the stretch in the hamstring. Perform for 20-30 seconds each side
at least once a day.
Corrective exercises for the upper back and shoulders
Doorframe stretch
This stretch promotes flexibility in the torso so the thoracic spine
can extend and the shoulder can flex correctly, such as what should
happen when walking and/or reaching over the head.
Stand in a doorway. Place the right arm on the doorframe at hip
level, reach the left arm overhead and grab the doorframe. Place the
left foot behind the right foot, tuck the pelvis under and gently lift the
torso upright to feel the stretch along the side of the body. Switch
sides and arms to perform this stretch on the other side and do it at
least once a day for 20-30 seconds each side.
Wall rotation stretch
Doorframe stretch
Wall rotation stretch
This stretch helps the torso and hips to rotate more effectively, such
as what should happen when walking or playing sports. This will
ensure excessive rotational stress is not placed on the lower back.
Stand about 45cm away from a wall on your left-hand side. Place
the left foot forward, ensure both feet are straight and rotate the torso
toward the wall. Make sure the hips remain square and shoulders
level. Switch sides and perform this stretch for 20-30 seconds on
each side at least once a day.
Lower back pain can be debilitating, depressing and very
uncomfortable. Use your knowledge of how the entire body needs to
work as an integrated system to help you design corrective exercises
that reduce both stress to the lower back, and the likelihood that this
area of the body will get injured, or become problematic, in the future.
REFERENCES
Lees, K. 2014. Low Back Pain Leading Cause of Disability Worldwide.
Science World Report.Com.
Cook, G. 2010. Movement. Aptos, CA: On Target Publications.
McGill, S. 2002. Low Back Disorders: Evidence Based Prevention and Rehabilitation.
Champaign, IL: Human Kinetics.
Myers, T. 2001. Anatomy Trains. Myofascial Meridians for Manual and Movement
Therapists. Edinburgh: Churchill Livingstone.
Price, J. and Bratcher, M. 2019. The BioMechanics Method Corrective Exercise
Specialist Education Program (2nd ed). San Diego, CA: The BioMechanics Press.
Price, 2018. The BioMechanics Method for Corrective Exercise. Champaign, IL:
Human Kinetics
Rolf, I. P. 1989. Rolfing: Reestablishing the Natural Alignment and Structural
Integration of the Human Body for Vitality and Well-Being (revised edition).
Rochester, VT: Healing Arts Press.
Justin Price
Justin is the creator of The BioMechanics Method
Corrective Exercise Specialist Certification powered by
Australian Fitness Network (Fitness Australia-approved).
The BioMechanics Method is the fitness industry’s highest
rated specialty certification with trained specialists in over
70 countries. Click the link to find out more about how to become a corrective
exercise specialist in The BioMechanics Method so you can help people alleviate
their pain, move better and exercise without limitations.
24 | NETWORK SPRING 2020