Maintaining spinal mobility through a full range of motion is necessary for back health. While “flexing your back” is a casual term, it does not specify the direction of movement. The most common movements for general mobility involve rounding and arching. Understanding these two primary actions and practicing them safely is paramount to prevent strain and improve spinal function. This guide details how to safely perform these specific spinal movements.
Defining Spinal Flexion and Extension
Anatomical terminology distinguishes between two opposite spinal movements. Spinal flexion decreases the angle between the trunk and the hip joint, rounding the back and bending the torso forward. This action creates a convex curve along the back, often called forward bending. Flexor muscles, including the abdominal muscles, enable this movement.
Spinal extension is the opposite action, increasing the angle between the trunk and the hip joint. This results in arching or backward bending of the torso, creating a concave curve, particularly in the lower back. Extensor muscles, such as the erector spinae, are attached to the back of the spine and are responsible for extension.
Preparing the Body for Safe Movement
Before engaging in dynamic spinal movement, establish a foundation of stability to protect the joints. Perform all movements slowly and with conscious control, staying within a comfortable, pain-free range of motion. Never force the spine past its natural limit, especially if you feel sharp symptoms.
A primary element is activating the deep core muscles for stabilization, particularly the transversus abdominis, before initiating movement. Gently drawing the navel toward the spine creates a supportive corset around the lumbar region. This slight abdominal engagement prevents the lower back from bearing excessive strain. Proper breathing is also an integrated safety measure, helping to regulate the pace and promote muscular rhythm.
Movements for Spinal Flexion (Rounding)
The Cat portion of the Cat-Cow sequence is an effective and accessible movement for spinal flexion. Begin on all fours with hands under the shoulders and knees under the hips, maintaining a neutral spine. As you exhale, initiate the movement by tucking the tailbone down and tipping the pelvis forward.
Allow this motion to ripple up through the lumbar and thoracic spine, consciously rounding the back toward the ceiling. Simultaneously, draw the navel in and release the head, allowing the chin to tuck gently toward the chest. The focus should be on creating space between the vertebrae and stretching the muscles along the back of the torso.
Seated Spinal Flexion
Another accessible option is seated spinal flexion, performed while sitting upright in a chair or on the floor. From a seated position, place your hands on your knees or thighs. Exhale and round your spine backward, tucking the pelvis and letting your chin drop toward your chest. This helps mobilize the upper back and neck without the influence of hip flexion.
Movements for Spinal Extension (Arching)
Spinal extension can be practiced using the Cow portion of the Cat-Cow sequence. From the all-fours position, inhale and begin to tilt the pelvis back, allowing the tailbone to lift toward the ceiling. This action causes the stomach to drop toward the floor, creating an arch in the lower back.
The movement should flow up the spine, lifting the chest and allowing the gaze to look slightly forward or up without compressing the neck. Avoid collapsing into the low back by maintaining slight abdominal engagement. Distribute the arching movement evenly along the entire spine to strengthen the back extensors while mobilizing the spine.
Superman Exercise
For a more focused strength-building extension, the Superman exercise is performed lying face-down on the floor. Extend the arms straight out in front and keep the legs hip-width apart. As you inhale, simultaneously lift the arms, chest, and legs about six inches off the floor. Focus the lift through the upper and middle back, not the lower back. Squeeze the gluteal muscles throughout the lift to protect the lumbar spine and avoid hyperextension. Hold the peak position briefly before exhaling to slowly lower back down, keeping the neck neutral with the gaze directed at the floor.