how do i stretch the back? - UK-Muscle Body Building Community

OnePack · 10-01-2004, 02:00 AM

pre work out and/or post work out?

winger · 10-01-2004, 02:36 AM

Lie on your back and bring one leg to the chest and hold it. Leave the other leg flat on the ground. Then release and grab the other leg and do the same.

**hackskii** · 10-01-2004, 02:53 AM

Stretching is good no matter when it is done. Pre, post, it is all good. But if you are doing it to prevent injury then it is done pre. If you have a pre-existing injury then it is done first and subtly.
If you are doing it to stretch the fascia then this is done after a workout. See this link for that: http://www.uk-muscle.co.uk/showthrea...hlight=stretch
By all means if you have the time to stretch then do so. It can relax, gain range of motion, increase circulation and release trapped lactic acid in the muscles if done with breathing. All martial arts guys stretch. The longer the range of motion the longer the muscle can be worked and the best gains can occur through out the range of that muscle.
Stretching releases tension held by the muscle and can be released with stretching and breathing. Hey, lets face it the older you get the less range you will have and the more you can hold on to the better.

winger · 10-01-2004, 03:05 AM

With any injury the first thing the therapist trys to do is get back the full range of motion. Only because you have calcium buildup and and a whole range of stuff going on. Good post hackskii.

OnePack · 12-01-2004, 10:26 PM

Thanks. Since going to the hospital I now understand that stretching is an important part of the work out. It was on my legs (calves) which made me go to hospital. I just had a quick check- nothing serious.

The reason I ask is that sometimes I feel pain on my back when I list weights using both arms at the same time. Even when I take a few Kgs off each dumb bell I still get some back pain.

winger · 13-01-2004, 01:50 AM

Ouch. That could be a multitude of things. Stretching is good. I am not a doctor so I cant prescribe anything. I would recomend a chiropractor. I think that you are out of allignment. I have been going for over 15 years, hell more like 20. I can tell when my back is out a little.
What part of your back has the pain?

**hackskii** · 13-01-2004, 02:41 AM

Funny thing all the body is connected. If you want to stretch the back you can start from the calves up, then work on the hams then the lower back.
If your lower back gives you some problems, I would build up the stomach muscles and at the same time work on the stretching of the back. Then focus some on the back (building the muscles).

Sleeping if you sleep on your side then put a pillow between your legs. If you sleep on your back then put a pillow under your calves to prop up the legs to give the lower back a break.
Standing gives most relief from tension on the back.
You could be dehydrated; this can give you a stiff back.

Stretching gives almost immediate relief from tension in the back. With the exception of an injury I would stretch if you have back problems.
Each of us has a side that is more limber than the other and if the other side (less limber) it is too far off (tight) then this can cause problems as the muscles tend to constrict and this pulls things around, like being unbalanced.
Again if your back is out of alignment then see a Dr. or Chiropractor. Don’t listen to me.

My girlfriend used to carry our daughter around on only one side. Her back went out. I could tell that one side of the spine was twice as big as the other. I told her to carry our daughter on the other side and her back never bothered her again.

I see animals getting up from rest, they all stretch before supporting themselves on their legs. Dogs do it, cats do it and we, “don’t do it”. My Aunt hurt her back because she hopped out of bed and blew her back out (she was kind of overweight), happens.

If you want some stretching exercises I can post them. I am only trying to see if it is weak stomach muscles, back out of alignment, dehydration, sleeping problems, lifting problems (from work), whatever. Stretching is the easiest if you want to devote some time into it. The benefits are awesome and I would recommend it.
Hope this helps

winger · 13-01-2004, 03:25 AM

Full range of motion.

Doctor prescribed mother approved:confused:

10-01-2004, 02:00 AM	#1 (permalink)
OnePack UK-M's Mascot Join Date: Jan 2004 Location: Staffordshire Posts: 1,502	how do i stretch the back? pre work out and/or post work out? __________________ Thank you.

10-01-2004, 02:36 AM	#2 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,332 Blog Entries: 1	Lie on your back and bring one leg to the chest and hold it. Leave the other leg flat on the ground. Then release and grab the other leg and do the same. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

10-01-2004, 02:53 AM	#3 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,716	Stretching is good no matter when it is done. Pre, post, it is all good. But if you are doing it to prevent injury then it is done pre. If you have a pre-existing injury then it is done first and subtly. If you are doing it to stretch the fascia then this is done after a workout. See this link for that: http://www.uk-muscle.co.uk/showthrea...hlight=stretch By all means if you have the time to stretch then do so. It can relax, gain range of motion, increase circulation and release trapped lactic acid in the muscles if done with breathing. All martial arts guys stretch. The longer the range of motion the longer the muscle can be worked and the best gains can occur through out the range of that muscle. Stretching releases tension held by the muscle and can be released with stretching and breathing. Hey, lets face it the older you get the less range you will have and the more you can hold on to the better. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

10-01-2004, 03:05 AM	#4 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,332 Blog Entries: 1	With any injury the first thing the therapist trys to do is get back the full range of motion. Only because you have calcium buildup and and a whole range of stuff going on. Good post hackskii. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

12-01-2004, 10:26 PM	#5 (permalink)
OnePack UK-M's Mascot Join Date: Jan 2004 Location: Staffordshire Posts: 1,502	Thanks. Since going to the hospital I now understand that stretching is an important part of the work out. It was on my legs (calves) which made me go to hospital. I just had a quick check- nothing serious. The reason I ask is that sometimes I feel pain on my back when I list weights using both arms at the same time. Even when I take a few Kgs off each dumb bell I still get some back pain. __________________ Thank you.

13-01-2004, 01:50 AM	#6 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,332 Blog Entries: 1	Ouch. That could be a multitude of things. Stretching is good. I am not a doctor so I cant prescribe anything. I would recomend a chiropractor. I think that you are out of allignment. I have been going for over 15 years, hell more like 20. I can tell when my back is out a little. What part of your back has the pain? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

13-01-2004, 02:41 AM	#7 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,716	Funny thing all the body is connected. If you want to stretch the back you can start from the calves up, then work on the hams then the lower back. If your lower back gives you some problems, I would build up the stomach muscles and at the same time work on the stretching of the back. Then focus some on the back (building the muscles). Sleeping if you sleep on your side then put a pillow between your legs. If you sleep on your back then put a pillow under your calves to prop up the legs to give the lower back a break. Standing gives most relief from tension on the back. You could be dehydrated; this can give you a stiff back. Stretching gives almost immediate relief from tension in the back. With the exception of an injury I would stretch if you have back problems. Each of us has a side that is more limber than the other and if the other side (less limber) it is too far off (tight) then this can cause problems as the muscles tend to constrict and this pulls things around, like being unbalanced. Again if your back is out of alignment then see a Dr. or Chiropractor. Don’t listen to me. My girlfriend used to carry our daughter around on only one side. Her back went out. I could tell that one side of the spine was twice as big as the other. I told her to carry our daughter on the other side and her back never bothered her again. I see animals getting up from rest, they all stretch before supporting themselves on their legs. Dogs do it, cats do it and we, “don’t do it”. My Aunt hurt her back because she hopped out of bed and blew her back out (she was kind of overweight), happens. If you want some stretching exercises I can post them. I am only trying to see if it is weak stomach muscles, back out of alignment, dehydration, sleeping problems, lifting problems (from work), whatever. Stretching is the easiest if you want to devote some time into it. The benefits are awesome and I would recommend it. Hope this helps __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

13-01-2004, 03:25 AM	#8 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,332 Blog Entries: 1	Full range of motion. Doctor prescribed mother approved:confused: __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.