Blog #16 Superficial Back Lines

This is Week 5 of our Motion Lines (Kinetic Chains) exercise program. 

So far, we have shared the Spiral Lines, Arm Lines, Functional Back Lines, and Lateral Lines. 

With the Spiral, Arm, and Functional Back Lines, we performed twisting motion, or rotation. With the Lateral Lines, we added side-bending. 

With the Superficial Back Lines, we are going to be adding another important movement, very different from all the rest, so far – Extension. 

In the literal sense, extension is bending our body straight backward on both sides at once. However, there is almost no practical use for that movement in life, or in sport. While it is a test for range of motion in some programs, it is not really a functional movement. 

It is when we combine twisting, side-bending, AND extension, that we create a functional and useful motion. 

We can then bring the same-side hip, spine, ribcage, shoulder, and neck into full extension, much more so than when we simply bend straight backward. 

As an added benefit, we also release tension from our hip flexors, chest, pectorals, and the muscles in front of our neck. 

The more we load into extension on one side, the more we create reverse flexion potential. We then force our torso and body mass toward the ground, which helps create maximum ground reaction force in rotationally based sports, like golf, baseball, tennis, etc.  

Even for those who know the dynamics of extension-flexion, failing to train for it will surely lead to decreased power potential and a real risk of injury. 

Worth repeating again:

As we perform this exercise, we need to be mindful of its ultimate purpose. Not only are we striving for mobility, stability, and flexibility, we are aiming to connect all parts of the body with the brain. 
Body-to-Brain Connection…...every joint, muscle, fascial line, and nerve along the designated motion chain or kinetic chain. That includes every joint responsible for either range of motion or stability…… that includes full body movement.
When the brain receives all the information along the entire motion line, not just a portion of it, great things happen regarding movement and performance. 

What is the Superficial Back Line in relation to the skeleton?

Superficial Back - from Joe LaCaze on Vimeo.

Understanding the mechanics of the exercise with no tension:

Front on View

Superficial Back - No from Joe LaCaze on Vimeo.

Side View

Superficial Back - No Tension - Side from Joe LaCaze on Vimeo.

Practicing the exercise with Handheld only

Superficial Back - from Joe LaCaze on Vimeo.

Doing the exercise

Superficial Back - from Joe LaCaze on Vimeo.

Superficial Back Line -  
Perform this exercise either once or twice a day, as needed. Do from 5-8 repetitions on each side, to perfection. 
Please always feel welcome to reach out to me directly to ask any questions or share your feedback. 
In Health and Performance, 
Dr. Joe LaCaze

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