Extend Yourself

Stretching and flexibility training have been around for centuries, but it is has gaining respect and popularity among the masses since the 1980s. Even so some "experts" still warn that bending backwards (extension) can be dangerous and should be avoided. Others counter that extension is essential for total fitness. Most physical training systems are still dominated by flexion (bending forward), but extension is steadily gaining acceptance.

extension

Advocates of extension argue that it compensates for the negative and often debilitating structural changes that occur over the years as one chronically assumes a flexed posture in work, play and rest. Constant flexion (sitting, bending forward, etc.) leads to rounded shoulders, humped back, forward neck and numerous other postural deformities that are associated with a myriad of illnesses and a general loss of movement potential.

Current Army physical readiness training (PRT) doctrine includes relatively little extension," said Dr. Ed Thomas, Instructor and Writer at the U.S. Army Physical Fitness School (USAPFS). "We employ some silly partial extension, and there is no rational progression. We are reviewing this issue, but soldiers must also keep in mind that unless extension is done well, injuries might and probably will occur."

Experts generally agree that the human body is theoretically designed to bend backward. This capacity separates us from primates and contributes to our upright (bipedal) posture. At its core, the debate over extension often leads to the concern that many people are too inflexible or clumsy to extend properly.

"Extension is an essential posture," Thomas said. "But we do warn that it should be done gradually with care and attention to detail, since the affected muscles may be weak or stiff from nonuse. Years of chronic flexion lead to a major postural debt that must be repaid gradually." Rational extension, Thomas added, cannot be done without a fully engaged mind.

extension

When you bend backward, each of the spinal segments is mobilized," said Frank Palkoska, USAPFS Chief of Doctrine. "This directional shift of pressure on the spinal discs and the vertebrae allows for needed physiological and structural differences."

Palkoska also noted that when bending backward, for instance, from a kneeling position, the thigh muscles often seem tense and tight. Running, walking and bending forward have tensed these muscles. Care and caution must be taken as one moves toward complete extension, which means bending backward until the body is at least bowed.

extension

Dr. R.M. Martin, a pioneer in modern therapeutic exercise, has said, "Complete extension practiced with complete flexion aids the spine to become properly positioned for balance. Equally, it strengthens the muscles that do the balancing. It is the equalization of tone produced by these exercises that brings about the balance between the antagonistic muscle groups."

"Every joint should be moved through its full and safe range of motion," said Thomas. "The joints of the spine are no exception. For the spine to gain its maximum mobility, it must be trained and developed in both complete extension and complete flexion. Our challenge is to teach soldiers how to do it safely."

old extension

A healthy spine supported by equilibrium between the antagonistic muscle groups will permit the spine to achieve its maximum lengthening and shortening for optimal physiological function," Thomas added.

partner extension

"This will help correct the tendency toward swayback or round shoulders, and these corrections in turn will make it possible for soldiers to better perform both simple and complex motor skills," he said.

inverted extension

"When muscles are in a condition of constant stretch, they are unable to be strengthened," Palkoska said. "Their stretch-reflex will weaken, causing an inability to contract against their antagonists. Constant flexion without compensatory extension is a recipe for muscular imbalance and impaired performance."

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