Spinal rotation for back and buttocks

A traditional stretch exists to stretch your buttocks, but by adding a spinal rotation to this buttocks stretch, you can stretch your back and buttocks at the same time. The two-in-one stretch can save you time and stretch your muscles more functionally. A normal function of your daily routine — like bending down and reaching across to pick something up — requires the muscles of your hip to stretch at the same time as the lats on the other side of your back. Stretching this area keeps you flexible.
To do this stretch, follow these steps:

1. Stand up tall with your right foot and right shoulder next to a chair, wall, fence, or other supportive surface for balance.
2. Lift your left foot and place your left ankle on the top of your right thigh.
3. Inhale and as you exhale, bend your right knee and hinge or bend forward at your hips slightly so your hips move backward, similar to a squat.
4. To deepen the stretch, grab hold of the chair or other supportive surface with both hands.
5. Hold the stretch for 30 seconds or four to five slow, deep breaths.
6. Repeat the steps on the other side.

A few do’s and don’ts for this stretch:

• Do breathe regularly throughout the stretch.
• Do tilt your pelvis back to feel a deeper stretch in your buttocks.
• Don’t let your knee jut forward; it should stay directly above your ankle. Feel your weight mostly in your heel, not in your toes or the ball of your foot.
• Don’t bounce or force the stretch.

Lying spinal rotation

The lying spinal rotation is a good stretch to do when you want to stretch several muscles at once. In this stretch, you feel your back, oblique, neck, and chest muscles all stretch at the same time.
This stretch may be a bit uncomfortable at first, so always begin the stretch in your comfort zone for the first 10 to 15 seconds of the stretch, and then gradually increase the resistance of the stretch for the remainder. Never stretch beyond your pain threshold. Beginning slowly gives your muscles a chance to release and loosen up before you try to deepen the stretch. If at any time during this stretch you feel stress and tightness in your back instead of relaxation and lengthening, try keeping both knees bent or placing a block or folded towel under your knee.
This stretch involves the following steps:

1. Lie on your back with both legs extended and both arms extended out from your sides.
2. Inhale and raise your left knee to your chest; slowly cross your knee over your body to the right.
3. Turn your head to the left or opposite direction as you relax into the stretch. Make sure to keep both arms and shoulder blades on the floor during this stretch.
4. Hold the stretch for 30 seconds; release the stretch, and repeat on the other side. This stretch can also stretch your neck, so to do this, look toward your extended arm as you hold the stretch.

A few do’s and don’ts for this stretch:

• Do breathe regularly as you hold the stretch.
• Do progress through the stretch gradually.
• Don’t arch your back.
• Don’t force your knee to the floor; it’s better to keep your shoulder blades on the floor than to get your knee to touch the floor.

Back extension

You see people every day who walk through life with rounded backs. You may even have
this issue yourself. The back extension stretch is here to help you! This stretch is technically for the abdominals, but it’s also great for the back muscles because it moves your spine in the opposite direction, giving the muscles a workout and increasing the mobility of your spine.
To do this stretch, follow these steps:

1. Lie on your belly and prop yourself up with your elbows. Your elbows should be directly under your shoulders. Make sure that you lift yourself up out of your shoulders so that you aren’t sinking into your shoulder blades.
2. Inhale and as you exhale, lengthen your spine and lift your chest as if you were going to move forward. While performing this stretch, imagine that you’re trying to move forward but your elbows and hips are glued to the floor and the space between each vertebra is increasing, lengthening your spine.
3. Hold the stretch for 30 seconds or four to five slow, deep breaths. You should feel this stretch in your abdominals.
4. Repeat the stretch for six to eight repetitions or whatever feels most comfortable to you.

A few do’s and don’ts for this stretch:

• Do keep your neck long and in line with the rest of your spine.
• Do pull your belly in toward your spine.
• Don’t compress your lower back.
• Don’t lift your chest toward the ceiling; think of your chest moving forward and up.

The chop

The chop, so named because of its similar move as in chopping wood, is the king of all functional stretches because it stretches your buttocks, back, abs, and chest all at the same time. To do this stretch, follow these steps:

1. Stand up tall with your feet hip-width apart and your arms at your sides.
2. Bend your knees and pivot on your left big toe as you lift your left heel. Your right foot remains on the ground and should be facing forward.
3. Twist your hips to the right and reach both of your arms down and behind you.
4. Hold the position for one deep breath.
5. Come back to center and continue to turn your hips as you reach both arms overhead to the left.
6. Hold this position for one deep breath. You should feel the stretch in your right hip flexor, obliques, and chest.
7. Repeat the stretch from right to left for six to eight repetitions and then work your way up to two sets of eight repetitions as you feel more comfortable.

To protect your back and spine, your hips should move with you and not remain forward throughout the moves.
A few do’s and don’ts for this stretch:

• Do inhale as you reach up and exhale as you bring your arms back down.
• Do lengthen your spine throughout the movement.
• Do hold your abdominals tight to protect your back.
• Don’t arch or compress your lower back.
• Don’t let your knees bow in or collapse inward.
• Don’t swing or create too much momentum; keep the movement fluid and under control.

Alternating side reach with hip stretch

This reach-and-stretch exercise is for the muscles that run along the outside of your hip, and the movements help your abdominals and your back. This stretch is a great daily stretch to keep you sitting tall and exercise good posture.
Perform this stretch by following the steps below:

1. Stand up tall with your feet together, your abdominals and chest lifted, your shoulders back, and your shoulder blades down.
2. Inhale and as you exhale, step out to the side with your right leg (side lunge), reaching your right arm overhead in the opposite direction. The farther out you step to the side, the more you feel a stretch in your inner thigh, too.
3. Hold the stretch for one deep breath.
4. Inhale and bring your body back to the starting position.
5. Repeat the steps on the left side.
6. Repeat this stretch for six to eight repetitions, alternating sides (as in Step 5).

When you feel you’re ready to add a repetition or two, try doing two sets of six to eight repetitions.
A few do’s and don’ts for this stretch:

• Do keep your stationary leg straight so you feel the stretch in your inner thigh.
• Don’t twist or rotate your hips.
• Don’t bend forward as you lunge to the side.

Step back with overhead reach

This abdominal stretch is for the muscles that run along the front of your torso. Feel this stretch in your hip flexor, abdominals, and chest. A couple of important points to focus on during this stretch include the following:

• To really feel a deeper stretch in your hip flexor, tuck your pelvis under as you step back.
• Think of your spine as lengthening, not shortening, so the focus is on the front of your torso and not your lower back.

To do this stretch, follow these steps:

1. Stand tall with your feet together, your abdominals and chest lifted, your shoulders back, and your shoulder blades down.
2. Inhale and as you exhale, lunge back with your left leg and reach your left arm over your head.
3. Hold this position for three deep breaths.
4. Inhale and bring your foot and arm back to starting position.
5. Repeat this exercise with your right leg and arm.
6. Repeat this stretch for six to eight repetitions, alternating sides (as in Step 5).

When you feel you’re ready to add a repetition or two, try doing two sets of six to eight repetitions.
A few do’s and don’ts for this stretch:

• Do keep your spine long, even as you reach up and back down.
• Do keep the motion slow and fluid and use your abdominals to slow that motion down.
• Do use your upper back muscles to keep your shoulder blade down as you reach overhead.
• Don’t compress your lower back as you reach up.
• Don’t twist or reach to the side.

Understanding Middle Stretching

Your core is made up of the muscles of your back, abs, hips, and even your chest. Because these core muscles all work together to support your spine, they’re the foundation of all movement in your body for not only sports but also for daily life. Whether you play tennis or just reach for something on the top shelf in your kitchen, the movement actually begins with your core muscles, not with your arms.

All your muscles are connected to each other, so it seems logical that they have an effect on each other. In other words, being tight in one area or muscle can limit your movement and cause you to overcompensate with other muscles. (Remember that old song: “Your foot bone’s connected to your ankle bone; your ankle bone’s connected to your shin bone . . . “? That’s the principle here.) This whole process can be the start of improper movement patterns, which may lead to injuries and painful complications. It’s because of this threat of injury that core training has become so popular. But it’s not enough just to strengthen these muscles; you need to lengthen them as well to maintain a healthy range of motion.

All the stretches in this chapter are what I call integrated stretches, meaning you stretch several muscles at the same time. The first series of stretches are functional stretches, which mimic normal activities. These exercises are also known as dynamic, active stretches. The second series of stretches are called static stretches and target the abdominals, back, and waist to help improve range of motion. The combination of these stretches helps create a strong and flexible core.