Warm up For The Spine Three Easy Methods To Warm Up The Spine For Activity

It is estimated that up to 80% of the population has experienced or will
experience at least one bout of low back pain in their life.(7) So, it would
be wise to warm-up the spine thoroughly prior to physical activity, but
how? In this article, I will share with you 3 simple methods that you can
use with your clients to prepare their spines for exercise.

Foam Roll

In the book, The Development of Muscular Bulk & Power,
Anthony Ditillo recommends simply laying on a flat bench with your
arms behind your head and eyes closed for 15 minutes prior to a
workout. During this time, he advises utilizing visualization of the
upcoming workout to encourage a positive state and enhance
performance.(3) By the way, this book was originally published in 1971
and much of the information still holds true today it is an excellent
read! Charles Poliquin, a highly successful strength coach, takes this a
step further by having his athletes lay on a 6-inch foam roll also for 15
minutes before their workout to help decompress the spine by opening
up the intervertebral spaces. Apparently, laying on the foam roll -
referred to as a spine roller by physiotherapists - lengthwise along the
spine will help restore normal spinal curvatures since gravity acts
downwards, straightening the spine at the apex of excessive curvatures
(generally reducing kyphosis.)(4) Since this method allows for optimal
nerve conduction, Poliquin claims that it will increase strength by up to
3%.(6)

I have found that a greater effect is achieved if the base of the skull (i.e.
suboccipital area) is placed at the edge of the roll causing slight cervical
extension. This seems to pull the spine allowing a greater
decompressive effect. Try it both ways and see if you can feel the
difference.

For small individuals, use a childs swim noodle you know, the one
they float on when swimming which can be purchased for a few
dollars at any Wal-Mart store. Larger individuals should invest in a 6-
inch foam roll; you can purchase one from Fitter International (visit
www.fitter1.com or call 1-800-FITTER1).

Camel/Cat Exercise

The camel and mad cat are 2 classic exercises which stretch the
abdominals and back respectively and are prescribed in many
rehabilitation programs. Dr. Stuart McGill, a spinal biomechanist and
professor at the University of Waterloo, recommends this series of
exercises to floss the nervous system and reduce viscosity. Perform 5-
6 cycles and do not press the end range (make sure to involve the
cervical spine.) McGIll stresses that this method is not a stretch, but
rather gentle motion. By getting nerves to move, they can create their
own space; its not enough to just stretch them! Also, it is a good idea to
avoid these exercises first thing in the morning. Wait at least one hour
after awakening. That is the critical period since your tissue is
superhydrated at that point resulting in an 18% loss of strength in the
spine and risk of injury is heightened!(5)

Pelvic Rocks on a Swiss ball

Pelvic rocks are actually an extension of the camel/cat exercise
described above; however, they are not limited to just one plane of
movement. Rehabilitation specialist, Paul Chek, recommends this series
of exercises as a method to pump fresh fluid through the spinal discs to
nourish the tissues.(1) Pelvic rocks involve forward & backward, side-to-
side, and circular movements on the Swiss ball.(2) The goal with this
(and any other active warm-up for that matter) is to gradually increase
speed and range of motion. Basically, cue further and faster to your
clients as they progress. If practiced enough, they may even improve
their dancing skills!

There you have it three easy methods to warm-up the spine for activity.
Keep in mind that I have not touched upon any stretches. However, if you are currently experiencing
some form of low back pain, then you should practice all these exercises
on a regular basis. For preventative measures and to possibly increase
strength, perform at least one of the methods before your workout.
Really, how hard is it to lay on a foam roll for a few minutes? Your spine
will thank you.

References

1. Chek, P. Bigger Balls, Better Backs. New Zealand Fitness, Issue #22.

2. Chek, P. Swiss Ball Training. Paul Chek Seminars. La Jolla, CA.1996.
(pages 15-16) http://www.chekinstitute.com/cgi-bin/at.cgi?a=258592&e=
/products_specific.cfm?product=306

3. Ditillo, A. The Development of Muscular Bulk & Power. Ironman
Magazine, 1971. Reprinted in 1999 by Wm F. Hinbern, Farmington, MI.
(page 23)

4. Luoma, TC. TC Talks. Muscle Media 2000. Golden, CO. Dec., 1996,
No. 55.

5. McGill, S. Low Back Injury: Improving Prevention Strategies and
Rehabilitation Approaches Seminar. Toronto, ON. May 12, 2001.

6. Poliquin, C. Preparing for the Ultimate Workout. Testosterone, Issue
#81. Dec. 3, 1999.

http://testosterone.net/html/81ultim.html

7. Shiple, BJ. Treating Low-Back Pain: Exercise Knowns and
Unknowns. The Physician and Sportsmedicine. 25(8), Aug. 1997.

http://www.physsportsmed.com/issues/1997/08aug/shiple.htm



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About the Author:
John Paul Catanzaro, B.Sc., C.K., C.E.P.: John Paul is a certified kinesiologist and certified exercise physiologist with a specialized honours Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private studio in Richmond Hill, Ontario. For additional information, visit http://www.bodyessence.ca or call 905-780-9908.