Beating a Dead Horse with a Broken Record...?
This installment of the HomeWork is to wrap up our 7 Basic Human Movements (8 if you are really healthy).
We have gone through:
Push
Pull
Squat
Lunge
Twist
Flex
Now to finish it off... we will "Extend"!
This is a specific repeat of numerous HomeWorks I have given and many prescriptions that I have given out in my practice. One of the most healthy things you can do for your body and specifically your low back is to "Extend". In 1984, Dr. Biering-Sorensen found that an individual's ability to hold an "Extend" position is a direct indicator of their risk of developing low back pain for up to a year. Since then 47 other studies have verified the validity, reproducibility, reliability, predictive value, as well as preventative value of the Biering-Sorensen Test.
Our current HomeWork is to perform the Biering-Sorensen Test at home.
[see the drawing below]
Place your bony part of the front of your hips on the leading edge of back extension bench pads, the edge of a table/bench, or a similar firm edged couch or chair. Support/secure your lower legs so that your upper body (from the waist up) is suspended out flat (or slightly higher than flat) in mid-air. Cross your arms high across your shoulders in front, and hold for as long as comfortably possible. Time yourself.
The data has shown that those individuals who are able to hold for 4 minutes or longer have the lowest risk of developing low back pain for up to a year following the Biering-Sorensen Test.
If you could not hold for 4 minutes, then every other day you should practice this specific exercise. Simply hold out flat for as long as you can with a full day of rest in-between each practice.
If you could, good for you! Keep doing whatever you are doing and the data says your risk of low back pain is minimal.
Have a great rest of the week and weekend!
