Katharina Huemer Posted April 28, 2014 Share Posted April 28, 2014 Does anybody know if it is bad to stretch your back?I have never stretched a lot and could always do nice bridges and walkovers easily. I would love to increase my back flexibiliy, but heard it might be bad if you stretch your lower back too much!So I just stretched my shoulders and upper back lately, because I want to avoid injuring one of my vertebras!This is how flexible I am right now, without much effort:http://www.google.at/imgres?imgurl=http%3A%2F%2Fthegymcoach.files.wordpress.com%2F2010%2F03%2Fbridge.jpg&imgrefurl=http%3A%2F%2Fthegymcoach.wordpress.com%2F2010%2F03%2F05%2Fbridges-how-to-spare-the-back%2F&h=851&w=1279&tbnid=VwC1HiRWBR7CVM%3A&zoom=1&docid=RSTLJXdcMVXJCM&ei=0qNeU8_iJcGLtAbF1YGIBA&tbm=isch&ved=0CFUQMygAMAA&iact=rc&uact=3&dur=226&page=1&start=0&ndsp=20http://www.google.at/imgres?imgurl=http%3A%2F%2Fhealthyliving.azcentral.com%2FDM-Resize%2Fphotos.demandstudios.com%2Fgetty%2Farticle%2F77%2F134%2F87465896.jpg%253Fw%253D600%2526h%253D600%2526keep_ratio%253D1%2526webp%253D1&imgrefurl=http%3A%2F%2Fhealthyliving.azcentral.com%2Fgymnastics-warmup-handstand-bridge-14492.html&h=599&w=600&tbnid=eMk80zBbGelsqM%3A&zoom=1&docid=ubgwj9m73aeMKM&ei=0qNeU8_iJcGLtAbF1YGIBA&tbm=isch&ved=0CHoQMygcMBw&iact=rc&uact=3&dur=433&page=2&start=20&ndsp=26And this is what I wanted to go for:http://www.google.at/imgres?imgurl=http%3A%2F%2Fmedia-cache-ec0.pinimg.com%2F736x%2Fc5%2F0c%2F2b%2Fc50c2b8e5bfbb879f630d60f423832b8.jpg&imgrefurl=http%3A%2F%2Fwww.pinterest.com%2Fclubs4life%2Frg-back-flexibility%2F&h=490&w=736&tbnid=liwP3fiuZ3MHLM%3A&zoom=1&docid=9FiPSY4y-TsNGM&ei=wKReU_GbI4OStQan44HYBA&tbm=isch&ved=0CF8QMygKMAo&iact=rc&uact=3&dur=304&page=1&start=0&ndsp=22I am sure I could do this in some months, but as I said, I don't want to hurt my spine and if its dangerous I would rather not do it and just keep on stretching the upper back and shoulders!Any help appreciated! Link to comment Share on other sites More sharing options...
Biren Patel Posted April 28, 2014 Share Posted April 28, 2014 That's not stretching your back. That's contracting your back. Though I believe done correctly the load will be on the glutes and the thoracic spine and shoulders, not the lower back. If your bridge genuinely looks like the first picture you indeed have quite a nice bridge.Stretching your back would be, for example, a pike such as in touching your toes and the like. And a pike is certainly not bad... 1 Link to comment Share on other sites More sharing options...
David McManamon Posted April 28, 2014 Share Posted April 28, 2014 You could definitely achieve a chest stand fairly quickly with a good flexibility coach. It would be excellent for you to stretch your back in a controlled manner while simultaneously developing more strength, hopefully you live in a place where you can find a good coach. 1 Link to comment Share on other sites More sharing options...
Katharina Huemer Posted April 28, 2014 Author Share Posted April 28, 2014 That's not stretching your back. That's contracting your back. Though I believe done correctly the load will be on the glutes and the thoracic spine and shoulders, not the lower back. If your bridge genuinely looks like the first picture you indeed have quite a nice bridge.Stretching your back would be, for example, a pike such as in touching your toes and the like. And a pike is certainly not bad...Yes, when I think about it, you are right.... Yes, my bridge does look like the one in the first picture once I am warmed up. I just wanted to know if doing stretched like chin stands could cause injury... Link to comment Share on other sites More sharing options...
Katharina Huemer Posted April 28, 2014 Author Share Posted April 28, 2014 You could definitely achieve a chest stand fairly quickly with a good flexibility coach. It would be excellent for you to stretch your back in a controlled manner while simultaneously developing more strength, hopefully you live in a place where you can find a good coach.Thanks for your answer! My coach is a "normal" gymnastics coach. He is experienced and trained some good gymnasts already. He told me that my walkovers are really nice, I should just not overdo them.But when I did them in the gym once, another coach advised me to stop because that's how she ruined her back....My lower back is already curled a little too much compare to the other parts of my spine and I don't want to aggrevate injuries.I read many online stories of girls who ruined their back doing needles, walkovers etc and I was just wondering if that is a coincidence or if it can really be related to "stretching" your back... Link to comment Share on other sites More sharing options...
Coach Sommer Posted April 28, 2014 Share Posted April 28, 2014 If your bridge is already excellent, what is the advantage of trying to take it further? My recommendation would be to focus on building the strength aspects of your bridge (back limbers, bridge pulls, reverse planche etc) rather than attempting to further increase ROM. Yours in Fitness,Coach Sommer 2 Link to comment Share on other sites More sharing options...
GoldenEagle Posted April 29, 2014 Share Posted April 29, 2014 Yes, you can cause That's not stretching your back. That's contracting your back. Though I believe done correctly the load will be on the glutes and the thoracic spine and shoulders, not the lower back. If your bridge genuinely looks like the first picture you indeed have quite a nice bridge.Stretching your back would be, for example, a pike such as in touching your toes and the like. And a pike is certainly not bad...You are partially correct. Bridge stretches/lengthens the spine also. The section being stretched/lengthened is the front of the spine. I read many online stories of girls who ruined their back doing needles, walkovers etc and I was just wondering if that is a coincidence or if it can really be related to "stretching" your back...Yes, over stretching your ligament/connective tissue can and will cause problems. Listen to your coaches. Link to comment Share on other sites More sharing options...
Biren Patel Posted April 29, 2014 Share Posted April 29, 2014 You are partially correct. Bridge stretches/lengthens the spine also. The section being stretched/lengthened is the front of the spine. Geez, stretching my anterior longitudinal ligament. That's hardcore, yo. 1 Link to comment Share on other sites More sharing options...
Jon Douglas Posted April 29, 2014 Share Posted April 29, 2014 Thanks for your answer! My coach is a "normal" gymnastics coach. He is experienced and trained some good gymnasts already. He told me that my walkovers are really nice, I should just not overdo them.But when I did them in the gym once, another coach advised me to stop because that's how she ruined her back....My lower back is already curled a little too much compare to the other parts of my spine and I don't want to aggrevate injuries.I read many online stories of girls who ruined their back doing needles, walkovers etc and I was just wondering if that is a coincidence or if it can really be related to "stretching" your back...Cole and Coach pointed out some potential issues for mine here;https://www.gymnasticbodies.com/forum/topic/13466-front-and-back-walkoverslimbers/?p=150468 The take away is to minimise lower back involvement. I've been gaining fast being more aware of this lately. Link to comment Share on other sites More sharing options...
David McManamon Posted April 30, 2014 Share Posted April 30, 2014 An "excellent" bridge is relative to what you are accustomed to seeing on a daily basis. The picture of Rebecca Star you posted in a chest stand does not show her at the limit of her flexibility, this is her Instagram account: http://instagram.com/starrstyles As you can see, a chest stand is the starting point for contortion hand balancing and a pre-requisite if you wish to pursue that. It would be safe with the correct coach which you could find at respected circus schools or in rhythmic gymnastics. Unfortunately, both are somewhat esoteric disciplines and the risk of injury working on your own should not be taken lightly so the advice you have received was correct. 2 Link to comment Share on other sites More sharing options...
Jon Douglas Posted April 30, 2014 Share Posted April 30, 2014 It would be safe with the correct coach which you could find at respected circus schools or in rhythmic gymnastics. This is really the crunch point. Nice post DMC. Link to comment Share on other sites More sharing options...
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