#1 Most Dangerous Stretch for Your Back
Published: Sun, 08/25/13
The #1 worst stretch for your back is the Double Knees to Chest.
You oftentimes see this and a lot of times it is given to people with
back pain.
What people do is they bring their knees towards their chest and
they really pull with their hands. Plus they might bringing their heads
up off the floor.
With this one what it ends up doing is it puts a high load and stress
on the low back because what ends up happening is your back flattens
out and whenever you flatten the back or bend that back forward it
puts a high load on that back and it increases the risk of injury in that
back and also increases the risk of re-injury so you may want to avoid
that.
Do This Instead....
What we can do instead of the Double Knees to Chest exercise is we
can do the Cat and Dog Stretch.
How you do it is you go into a 4 point position and you drop your
head and round out your back like an angry cat. Focus on rounding
up through that mid back. Then in a slow and controlled manner, lift
your head up and dropping your stomach. Remember to keep your
arms straight.
With this cat and dog stretch what you are doing is we are working on
improving that mobility and movement throughout the whole spine.
When it comes to low back there are specific movements that we need
to improve. On movement we need to improve on is the mobility of that
back especially the mid back. A lot of times in that mid back people end
up being really stiff and they need to improve that movement in order to
decrease the stress in the back.
You would do this for 1 set of 5 repetition and then you can progress to 10.
You oftentimes see this and a lot of times it is given to people with
back pain.
What people do is they bring their knees towards their chest and
they really pull with their hands. Plus they might bringing their heads
up off the floor.
With this one what it ends up doing is it puts a high load and stress
on the low back because what ends up happening is your back flattens
out and whenever you flatten the back or bend that back forward it
puts a high load on that back and it increases the risk of injury in that
back and also increases the risk of re-injury so you may want to avoid
that.
Do This Instead....
What we can do instead of the Double Knees to Chest exercise is we
can do the Cat and Dog Stretch.
How you do it is you go into a 4 point position and you drop your
head and round out your back like an angry cat. Focus on rounding
up through that mid back. Then in a slow and controlled manner, lift
your head up and dropping your stomach. Remember to keep your
arms straight.
With this cat and dog stretch what you are doing is we are working on
improving that mobility and movement throughout the whole spine.
When it comes to low back there are specific movements that we need
to improve. On movement we need to improve on is the mobility of that
back especially the mid back. A lot of times in that mid back people end
up being really stiff and they need to improve that movement in order to
decrease the stress in the back.
You would do this for 1 set of 5 repetition and then you can progress to 10.
=============
Looks like we are a still go for the release of the new Fix My Back Pain
sometime next week. Rick and I have been working around the clock
making sure everything will be ready. I'm thinking Wed will be the presale
date where people on this email list will get first dibs and some cool bonuses.
After Rick help me overcome both my shoulder pain and knee pain, I'm a
"believer" in Rick and practically begged him to help me tackle the elephant
"believer" in Rick and practically begged him to help me tackle the elephant
in the rooom. My 2-decade long debacle with back pain. Rick has been
working with me with his trademarked BR3 Method that is the technology
behind the the Fix My Back Pain program.
What Is The BR3 Method?
Click Here To View the Preview Trailer
The "Traditional Back Pain Model" involves endless cycles of appointments,
investigations, stretching and strengthening.
After having hundreds of Rick's clients follow this model with minimal success,
he needed to find a new model that breaks the traditional back pain model and
moves clients from painful lower backs to a pain-free lumbar region.
This led to the creation of the BR3 Method which is based on one key concept:
Reshaping your lower back from a painful lower back to a pain-free lumbar spine.
The "Traditional Back Pain Model" involves endless cycles of appointments,
investigations, stretching and strengthening.
After having hundreds of Rick's clients follow this model with minimal success,
he needed to find a new model that breaks the traditional back pain model and
moves clients from painful lower backs to a pain-free lumbar region.
This led to the creation of the BR3 Method which is based on one key concept:
Reshaping your lower back from a painful lower back to a pain-free lumbar spine.
I can't wait to tell you more about this next week!
Keep training hard,
Mike Westerdal
CriticalBench.com