Exercises for the Superficial Back Line

What is a Superficial Back Line. It is the line of fascia in our body that supports us all day in full upright position. It is the line of muscle and fascia that stops us curling up back into the fetal position.

Without a strong and tensile back line we will tend to have some of the following considerations:

Lack of dorsiflexion, knee hyperextension, hamstring shortness, anterior pelvic tilt, lumbar lordosis, rounding of the thoracic spine into flexion, upper cervical hyperextension, anterior shift or rotation of the head on the atlas and eye- spine movement disconnection.

A simple test you can do to see if your Superficial Back Line is tight, is fold forward and try to reach the ground, measure the distance between your fingers and the floor, and take notice of how your head rest’s in a forward position.

Some trigger releases to start to lengthen the Superficial Back Line 

Ball Under Foot Release – Take a hard trigger ball  (available at www.be-movement.com.au  shop) and start to apply firm pressure to all points from your toes to your heel for 2 minutes. Do one side then try a forward fold again and see if one side of your superficial back line has released. Keep your hips square and the released side should be closer to the floor.

Ball on Calve Release – Now try sitting on the floor and place the trigger ball on the outside belly of the calve muscle and find the sore spots, apply pressure until you feel them release. Remember we are trying to achieve a liquid exchange in the muscle and fascia meaning removing the bad blood and replacing it with rich nutrient blood.

Some exercise choices we could undertake to help improve our Superficial Back line are:

Try a  Downward Dog Position with a foot paddle – a great way to start to lengthen the Superficial Back Line. Also try a Forward Fold making sure you are keeping a slight bend in the knees as this should always be a secondary curve, not a primary curve. Make sure that you also allow the head to hang down (don’t keep looking forward) as the back line finishes on the forehead.

Check out the Releasing and Stretching Program for Fascial Fitness on the Website