![]() ![]() ![]() In backward-bending (spinal extension) postures this action prevents the L5-S1 from bending backwards. It is possible in any backward bending position to use a combination of muscles to prevent the hips from bending forward (i.e. * Hip extensors (such as the buttocks muscles and the hamstrings) – these muscles can help stop the hips from bending forwards and help to prevent the psoas muscle from squashing the lower back by causing hyper-extension at L5-S1, which can cause lower back pain. * The diaphragm – the main muscle of breathing, which when being used makes you more relaxed and feel like you are breathing into the abdomen. This muscle, when active, can help reciprocally relax your back muscles, which are often too tense. * Rectus abdominis – the abdominal ‘six pack’ muscle that can keep the front ribs inwards and is the main muscle of bending forward. ![]() If the psoas is over-tense, or spasms, it can be the cause of lower back pain because it will pull the L5-S1 joint of the lower spine into a backbend (spinal extension). * Psoas major – bends the hips forward (hip flexor activity) and also bends the spine backwards (spinal extensor activity). The solution to this problem relies on gaining control of and learning to use a combination of the following important muscles: When you maintain length in the front of the hips and then breathe into the abdomen during a back arch this stimulates a ‘stretch reflex’ activation of the psoas muscles which will help to further extend the spine at T12-L5 without hyperextending the L5-S1 (please click to enlarge photo) Psoas Major (orange) showing how the spinal attachments of the psoas also attach to the diaphragms These steps will help you bend backwards where most people tend to be stiff – between T10 and L4 – and bend forward (spinal flexion) where most people tend to be compressed (and often stuck in a permanent backward-bending state (spinal extension) at L5-S1. This ‘info-graphic’ put together quite loosely describe the steps you can do in a backward bending (spinal extension) posture. Once you have the ability to bend from the spine rather than the hips you have the key to relieving back pain and also the key to doing very safe and effective ‘backbends’ (spinal extension postures). Since this part of your spine is below the top of the hips, it is actually very hard to relieve compression there by bending the spine forward because when most people bend forward, they primarily do so bending forward from the hips, which is something we are very good at doing due to our primarily seated lifestyle in which we are always bending forward from the hips. L5-S1 is usually located about 2 centimetres below the top of your hips (iliac crests). These people usually do most of their bending backwards (spinal extension) from the very lowest part of the mobile spine at junction between the fifth lumbar vertebra and the first sacral vertebra (L5-S1). This region (T10-L4) is stuck in a slight forward bend (spinal flexion) in many modern adults. Most modern adults tend to have very stiff middle backs (usually from about the tenth thoracic vertebra (T10) to the fourth lumbar vertebra (L4). *** Psoas then extends your spine from T12-L5 (and not L5-S1) because the diaphragm attaches to the psoas, which joins to T12-L5 *** Breathe out from your chest (ha-uddiyana bandha) *** Breathe in to your abdomen (use your diaphragm) *** Lengthen your Psoas at the hips (hip extension) and immobilse L5-S1 When you maintain length in the front of the hips and then breathe into the abdomen during a back arch this helps to ‘open’ your middle back without compressing your lower back (please click to enlarge photo) Breathe – Introduction to Breath Control Pranayama Online Course.Spinal Synergy: Dynamic meditation, Fluid….Yoga Therapy: Therapeutic Applications of Posture,….Advanced Yoga Fundamentals: Essentials for….FREE Yoga Therapy Session with Simon Borg Olivier.FREE Safe, Accessible & Effective Ashtanga Vinyasa Practice.Synergy Fundamentals Principles and Standing Sequence.Yoga Therapy Extension ( requires log in).Anatomy & Physiology Extension (requires log in).Advanced Yoga Fundamentals Extension (requires log in). ![]()
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