FLEXIBILITY OF THE LOWER BACK

Of all the tests that can be used to evaluate the flexibility of an athlete, the sit and reach test is probably the test that is the most used but poorly understood. The test is designed to test the flexibility of the hamstrings and the spinal erectors. We have reviewed the spinal erectors in previous articles, but the spinal erectors are new. The muscles that are located in the lower back closest to the spine are the spinal erectors.
The test is done with an athlete sitting on the ground with their legs fully extended. The athlete attempts to touch their toes. Typically if the athlete can touch their toes, then that is considered OK. The trick is to watch the difference in the backs curvature during this test. If the back is relatively flat (have a professional watch you on this evaluation) then this test the flexibility of the lumbar or lower portion of the back. If more curvature is allowed in the course of the test, then the thoracic or upper portion of the spine is being evaluated. There is a fine line between the two areas that are being evaluated, and the average person can not differentiate between the two.
If you keep a flat back and have your chest out, you will probably not be able to touch your toes, but you will get a much better stretch in your hamstrings. The stretch will be felt strongly at the part of the hamstrings that are very close to your butt.
If you have your face looking down between your legs, then the stretch is going to effect more of the upper or thoracic portion of your spine.
In any case if you can not touch your toes, then flexibility can be an issue. Hamstring pulls are more of a possibility. You may also not be getting as much range of motion necessary to run fast. As was mentioned in a previous article, it is like racing in the Indy 500 with your parking brakes on.
Next area up is the Tensor Fasciae Latae (TFL) for short. This is an area where I am personally working out some issues by using an OPTP. But that is for next week. Any questions, I'm at acudave@yahoo.com. Thanks!