The Spine Stretch

Question 1

The Spine Stretch: Purpose and benefits

Answer 1

Stretch the spinal erectors, hamstrings, and calf muscles, strengthen the trunk flexors and extensors, improve segmental control of the spine

Question 2

The Spine Stretch: Layer 1

Answer 2

• Start position: sit tall in neutral with legs extended, shoulders stabilised and TVA engaged
• Legs should be straight and slightly abducted, ankles in plantar-flexion
• Hands resting on the floor on either side of the body
• Ensure TVA/PF is engaged and shoulders stabilised
• Inhale to prepare
• Exhale allow the chin to gently drop
  Keep exhaling and roll down through the neck, articulating the spine into flexion, sliding your hands forward along the floor
• At the bottom inhale into the back, keeping the TVA engaged
• Exhale articulate back up through the spine to the start position
• Small ROM

Question 3

The Spine Stretch: LAYER 2 INTERMEDIATE

Answer 3

• Assume start position as in layer 1
• Flex the shoulders and raise the arms to shoulder height
• Inhale to prepare
• Exhale allow the chin to gently drop
  Keep exhaling and roll down through the neck, articulating the spine into flexion
• At the bottom inhale into the back, keeping the TVA engaged
• Exhale articulate back up through the spine to the start position
• Repeat 5 times

Question 4

The Spine Stretch: LAYER 3 ADVANCED

Answer 4

• increase ROM

Question 5

The Spine Stretch: Prime movers

Answer 5

Prime movers: Rectus abdominis, erector spinalis, deltoids

Question 6

The Spine Stretch: Stabilisers

Answer 6

Stabilisers: TVA, PF, internal obliques, multifidus, scapular stabilisers

Question 7

The Spine Stretch: Muscles stretched

Answer 7

Muscles stretched: Erector spinae, hamstrings, latissimus dorsi, gastrocnemius, and soleus

Question 8

The Spine Stretch: Joint action

Answer 8

Spinal flexion

Question 9

The Spine Stretch: Plane of movement

Answer 9

Sagittal

Question 10

The Spine Stretch: Teaching points (3)

Answer 10

• Arms move forward along the floor with the movement of the spine
• Keep shoulders down away from ears
• Pelvis remains still during the movement
  Articulate the spine

Question 11

The Spine Stretch: Watch out points (4)

Answer 11

• Head and neck alignment
• Lack of articulation
• Abs collapsing
• Tightness in the hamstrings

Question 12

The Spine Stretch: Imagery (3)

Answer 12

• Imagine creating a ‘C’ shape with your body
• Imagine a beach ball between the legs and stretching over it
• Keep the back pressed against a wall when sitting up and then peel away like wallpaper

Question 13

The Spine Stretch: Progression (3)

Answer 13

• Ankles in dorsi-flexion
• Increase the reps
• Increase the ROM

Question 14

The Spine Stretch: Adaptations (2)

Answer 14

• Start with hands on the floor and arms move forward along the floor with the movement of the spine
• Keep the knees slightly bent

Question 15

The Spine Stretch: Modifications

Answer 15

• Sit on a block/cushion if tight in the lumbar or hamstrings
• Perform against a wall to promote articulation