wk4 - back stretch

Question 1

what is the purpose of the back stretch?

Answer 1

gently stretches out spine & allows gravity to do its work

Question 2

can anyone perform the back stretch?

Answer 2

yes

Question 3

should people with a back problem perform the back stretch more or less often than people who are healthy?

Answer 3

more often (those with a back problem should do it for 10 minutes 2x/day; healthy people should do it for 10 minutes 1x/day)

Question 4

T or F: start by laying on your back with knees bent and feet flat on floor.

Answer 4

true

Question 5

T or F: there should be a space between your lower back & the floor.

Answer 5

false – the low back should be in contact with the floor

Question 6

T or F: extend your hips away from your head, and extend your head away from your hips.

Answer 6

true

Question 7

T or F: tuck your chin to accentuate the elongation of the spine.

Answer 7

true

Question 8

T or F: when extending your arms towards the ceiling, keep your shoulder blades in contact with the floor.

Answer 8

false – you can lift the shoulder blades off the floor to fully extend through the arms

Question 9

T or F: once you’ve crossed the arms over your chest, let your hands hang by the opposite shoulder and let your arms relax.

Answer 9

true

Question 10

T or F: stay in the cross-armed position for 30 minutes.

Answer 10

false – relax in this position for 10 minutes

Question 11

T or F: while in the cross-armed position, continue to tuck the chin, extend the head away from the tail, and extend the tail away from the head (while keeping the low back in contact with the floor).

Answer 11

true