Seated Forward Bend
Protecting the back
This exercise is presented by Spiraldynamik.
Jogging with a hollow back is a common cause of back pain. This happens when the pelvis is tilted forwards while running, which creates a hollow back in the lower spinal area. If this is also accompanied by - as is the case with most people - tight hip and leg muscles due to long periods spent sitting down, then tension and pain are practically a given. Together with the standing forward bend and downward dog, the seated forward bend is an exercise that combats sitting-related problems. By carefully bending forwards, one vertebra at a time, you will eventually be able to rectify displacements along the spinal joint, prevent lumbago and improve your running technique.
Begin by sitting up nice and tall with your legs straight out in front of you. Sit on a folded blanket to raise yourself up a little and keep your knees slightly bent or slide a rolled-up blanket underneath them. The main objective is to keep your back straight. Reach with both arms towards the ceiling. Focus on maintaining a good posture while seated. Tilt your pelvis so that the lower back hollows out more and keep the belly button lifted. This will intensify the stretch along the back of the legs. Now, place your hands next to your legs and bend your upper body forwards as far as it will go. Hold this position for a few breaths. As always, don’t overdo it!
Note no. 1 – If you suffer from chronic disc problems, proceed with caution when performing bending exercises and avoid them altogether in the event of acute problems with the intervertebral discs.
Objective: The seated forward bend stretches all of the backbone muscles and the back of the body from head to toe. The goal is to intensively stretch the rearward leg muscles and activate a harmonious C-bend of the spine. By bending the back, the long back extensors are simultaneously stretched disc by disc and activated (eccentric stretching). This combats a hollow back which is a common cause of lower back pain in runners.
Our book recommendation:
Medical Yoga – TRIAS Verlag
Dr. med. Christian Larsen, Christiane Wolff, Eva Hager-Forstenlechner
https://shop.thieme.de/Medical-Yoga/9783432107677
Photo: zvg
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