The Backbend over Roll stretches the upper back and spine opposite to its normal direction of curve. This helps lessen the frequently excessive forward curvature of the upper back (kyphosis), limbers the shoulder joints, and opens the chest.
As you practice over time and gradually increase the height of the roll, it may be necessary to use a head support, even though one was not needed with a lower roll, earlier in your practice. This is particularly true in the first position, when the blanket is just below the top of the shoulders. Even very limber persons may require a head support while practicing the first position.
Arm Position
Slowly bring the arms back, to rest on the floor above the head, with the elbows well- bent. Only do this if there is no discomfort or strain. If bringing the arms all the way to the floor causes any discomfort, keep them at your sides, or bring them back only as far as produces maximum stretch, without any strain.
If the arms can only be brought back part of the way to the floor, the arms can either be held there, or placed on a cushion, piece of furniture, or other prop. As the shoulder joints and chest muscles become more limber, the arms can be brought lower.
As the arms are brought back, be sure to continue keeping the shoulder blades dropped and widened, as developed in Shoulder Widening.
Spinal Elongation Breathing
While relaxing (yes, relaxing!) in the Backbend over Roll position, practice Spinal Elongation Breathing. Breathe slowly and deeply, directing the breath to fill the chest, rather than expand the abdomen. This greatly increases the stretch of the spine and chest. If necessary, hold the abdomen in while inhaling, so that chest expansion can occur. It may initially feel difficult to breathe up into the chest while practicing the Backbend over Roll, but repeated practice will be rewarded by significant structural opening in the chest and upper back.
Several Positions for the Roll
In order to limber the whole upper spine and shoulder joints, practice the Backbend over Roll in each of the following three positions. Do not practice with the roll in the lower back.
First position: The roll is just under the tops of the shoulders.
Second position: The roll is under the middle of the chest.
Third position: The roll is under the bottom of the sternum.
Duration of Practice
When the propping of the body is correct, practice of the Backbend over Roll feels like a deep, pleasurable back massage, and is tension relieving. In the beginning, practice of each of the three positions might be for 30 seconds to 1 minute, in each position. As time is increased gradually according to comfort, each position may be practiced for 5 minutes or longer.
In the earlier stages, it may be necessary to come out of one position before going to the next position, rather than sliding down on the roll from one position to the next. Once the Backbend over Roll is easy and pleasant, you can shift from first to second to third positions on the roll, without leaving the exercise. Also, at this stage, you can add more than three positions if you wish. This is particularly valuable for persons with longer torsos.
Ending the Exercise
To leave any of the Backbend over Roll positions, lift your head to a chin-on-chest position using your hands, then roll off the blanket to one side, before sitting up. This will prevent strain on the neck or back.
Increasing the Height of the Roll
Continue to increase the height of the roll whenever it is comfortable to do so. If you reach the point where a prop made from a rolled-up blanket is inadequate, use a piece of 3 – 6 inch PVC pipe from a hardware store. Place a folded blanket over the pipe to soften it. For the very limber, 3 pieces of 6 inch PVC pipe taped together in a triangle with a folded blanket over the top works well, and will still feel pleasant if not practiced prematurely. Remember to use a cushion for the head as the height of the roll increases.
Once the exercise is easy and enjoyable to practice, other props may be used, such as when traveling. The arms of a couch or stuffed chair, the edge of a chair or bed make available “rolls”.
FORWARD BEND
Ideally, bend over forward and relax after practicing the Backbend over Roll. Always bend the knees, at least slightly. If the knees are locked back, you are in a position of significant strain. If you want to stretch farther forward, do not increase the forward curvature of the upper spine to doing so. This is what normally happens. Stretch forward as the hamstring muscles at the backs of the thighs relax and lengthen.
If you are stretching forward vigorously, or the hamstring muscles are tight, bend the knees even more while stretching, so that you can lay the abdomen firmly on the thighs. Then, test your flexibility by slightly straightening the knees, while keeping the abdomen on the thighs. As the knees are straightened gradually, at a certain point the abdomen will begin to lift off of the thighs in order to continue straightening the legs. Further straightening of the knees past this point will always result in increased and undesirable arching of the upper back.
Keep the knees bent just below this point. Practicing in this way will guarantee that you are only stretching the lower spine and hamstrings, and not arching the upper spine. For most persons, the knees must remain very well-bent, or the stretch will be genuinely counter-productive.
A variation of the Forward Bend may be done where the back is allowed to arch as much as is natural while relaxedly bending forward. The knees are also well-bent, though not so far that the abdomen is laid on the thighs. If this variation is practiced, there must be no effort used to increase the forward bend. Just let gravity provide the pull, and the relaxing of back and hamstring muscles increase the length of the stretch. If any force is used to increase the reach of the arms lower on the legs, this will always result in increased and inappropriate arching of the upper spine.
Bending the knees in both versions of the Forward Bend is essential for appropriate practice. “Touching the toes” exercises that aim to keep the knees unbent or just unlocked are structurally harmful, and are only appropriate for those unusual persons who are sufficiently limber so that the upper back is not arching forward in order to increase the arms’ reach toward the feet. These same principles apply as well to forward bends practiced while sitting.
The Backbend over Roll is the most important stretch for a healthy upper spine and freer breathing pattern. In addition, the structural opening resulting from this exercise prepares the foundation of the thoracic cage for more balanced placement of the shoulder girdle, neck and head, which “sit on top” of the upper ribs.
In normal randomized posture, the sternum drops, the rib cage rotates forward and compresses in the front. This drags the front of the neck forward and down, with resulting compression of the back of the neck, and forward jutting of the chin. Unraveling this distortion necessitates stabilizing the foundation of the upper structures (the rib cage), as well as lengthening the head upwards and gently back. Attempted aligning of the head without an opened upper torso will be restricted to the degree that the upper torso is typically randomized because the base of the neck is dragged forward and down.
Postural methods that focus only on increased awareness of head positioning, without other structural change that opens the upper torso, will have limited success. The upper torso is very blocked in many people. Even long practice of more appropriate head positioning (to the degree it is possible, given the upper thoracic limitations), will not result in adequate change in these structures. The randomized patterns of the upper thorax and neck are well-cemented in most persons, and require more than awareness and intention of re-positioning, to be opened.
The Backbend over Roll stretch can safely open this region. Many persons experience significant improvement in upper body alignment within several weeks of practice of Backbend over Roll and Door or Bar Hanging. As with all of these structural exercises, proper practice means that there must be no discomfort experienced during or after practice. The body may feel stretched beyond its normal limits, and even mildly sore temporarily. However, this is unlike the pain associated with compromising the structure. If during practice, there is even a slightly aversive quality to any of the exercises because of pain, THE EXERCISE IS BEING PRACTICED IMPROPERLY, in one or more ways. STOP practice immediately, and investigate what needs to be changed to end the aversive discomfort. This aversion may also arise when any of the exercises are being practiced for too long at a time, before the body is ready.
Position for Roll
-Roll up a blanket or towel tightly, and place it on the floor. Do not bring the arms above the head yet.
-Lie over the blanket so that it is just below the top of the shoulders (first position).
-Lengthen the spine by tucking the pelvis away from the head, to straighten the lower spine. It is helpful to use the hands to tuck the flesh and clothing in the direction of the feet to produce the greatest extension of the lower back.
In normal randomized posture, the sternum drops, the rib cage rotates forward and compresses in the front. This drags the front of the neck forward and down, with resulting compression of the back of the neck, and forward jutting of the chin. Unraveling this distortion necessitates stabilizing the foundation of the upper structures (the rib cage), as well as lengthening the head upwards and gently back. Attempted aligning of the head without an opened upper torso will be restricted to the degree that the upper torso is typically randomized because the base of the neck is dragged forward and down.
Postural methods that focus only on increased awareness of head positioning, without other structural change that opens the upper torso, will have limited success. The upper torso is very blocked in many people. Even long practice of more appropriate head positioning (to the degree it is possible, given the upper thoracic limitations), will not result in adequate change in these structures. The randomized patterns of the upper thorax and neck are well-cemented in most persons, and require more than awareness and intention of re-positioning, to be opened.
The Backbend over Roll stretch can safely open this region. Many persons experience significant improvement in upper body alignment within several weeks of practice of Backbend over Roll and Door or Bar Hanging. As with all of these structural exercises, proper practice means that there must be no discomfort experienced during or after practice. The body may feel stretched beyond its normal limits, and even mildly sore temporarily. However, this is unlike the pain associated with compromising the structure. If during practice, there is even a slightly aversive quality to any of the exercises because of pain, THE EXERCISE IS BEING PRACTICED IMPROPERLY, in one or more ways. STOP practice immediately, and investigate what needs to be changed to end the aversive discomfort. This aversion may also arise when any of the exercises are being practiced for too long at a time, before the body is ready.
Position for Roll
-Roll up a blanket or towel tightly, and place it on the floor. Do not bring the arms above the head yet.
-Lie over the blanket so that it is just below the top of the shoulders (first position).
-Lengthen the spine by tucking the pelvis away from the head, to straighten the lower spine. It is helpful to use the hands to tuck the flesh and clothing in the direction of the feet to produce the greatest extension of the lower back.
-Tuck the chin gently to lengthen the back of the neck. It is helpful to use the hands to slightly lift the head and extend the back of the neck.
-If there is any discomfort in the back, use a lower roll.
Neck Support
If there is any discomfort in the neck after tucking the chin and elongating the back of the neck, it is essential to raise the head off the floor by placing it on another prop. This extra neck support should be lower than the one under your back, but high enough to eliminate any neck strain, and allow you to feel that the back of the neck is lengthening.
Even if there is no discomfort, a head pillow must be used if necessary, to bring the face parallel to the floor during practice. For persons with more forward curvature of the upper back, laying flat on the back (even without a roll under the spine) will bring the chin end of the face higher off the floor than the forehead end. This always implies significant compression of the back of the neck, and is never appropriate. This may change with practice, but in the meantime, must not be ignored.
-If there is any discomfort in the back, use a lower roll.
Neck Support
If there is any discomfort in the neck after tucking the chin and elongating the back of the neck, it is essential to raise the head off the floor by placing it on another prop. This extra neck support should be lower than the one under your back, but high enough to eliminate any neck strain, and allow you to feel that the back of the neck is lengthening.
Even if there is no discomfort, a head pillow must be used if necessary, to bring the face parallel to the floor during practice. For persons with more forward curvature of the upper back, laying flat on the back (even without a roll under the spine) will bring the chin end of the face higher off the floor than the forehead end. This always implies significant compression of the back of the neck, and is never appropriate. This may change with practice, but in the meantime, must not be ignored.
As you practice over time and gradually increase the height of the roll, it may be necessary to use a head support, even though one was not needed with a lower roll, earlier in your practice. This is particularly true in the first position, when the blanket is just below the top of the shoulders. Even very limber persons may require a head support while practicing the first position.
Arm Position
Slowly bring the arms back, to rest on the floor above the head, with the elbows well- bent. Only do this if there is no discomfort or strain. If bringing the arms all the way to the floor causes any discomfort, keep them at your sides, or bring them back only as far as produces maximum stretch, without any strain.
If the arms can only be brought back part of the way to the floor, the arms can either be held there, or placed on a cushion, piece of furniture, or other prop. As the shoulder joints and chest muscles become more limber, the arms can be brought lower.
As the arms are brought back, be sure to continue keeping the shoulder blades dropped and widened, as developed in Shoulder Widening.
Spinal Elongation Breathing
While relaxing (yes, relaxing!) in the Backbend over Roll position, practice Spinal Elongation Breathing. Breathe slowly and deeply, directing the breath to fill the chest, rather than expand the abdomen. This greatly increases the stretch of the spine and chest. If necessary, hold the abdomen in while inhaling, so that chest expansion can occur. It may initially feel difficult to breathe up into the chest while practicing the Backbend over Roll, but repeated practice will be rewarded by significant structural opening in the chest and upper back.
Several Positions for the Roll
In order to limber the whole upper spine and shoulder joints, practice the Backbend over Roll in each of the following three positions. Do not practice with the roll in the lower back.
First position: The roll is just under the tops of the shoulders.
Second position: The roll is under the middle of the chest.
Third position: The roll is under the bottom of the sternum.
Duration of Practice
When the propping of the body is correct, practice of the Backbend over Roll feels like a deep, pleasurable back massage, and is tension relieving. In the beginning, practice of each of the three positions might be for 30 seconds to 1 minute, in each position. As time is increased gradually according to comfort, each position may be practiced for 5 minutes or longer.
In the earlier stages, it may be necessary to come out of one position before going to the next position, rather than sliding down on the roll from one position to the next. Once the Backbend over Roll is easy and pleasant, you can shift from first to second to third positions on the roll, without leaving the exercise. Also, at this stage, you can add more than three positions if you wish. This is particularly valuable for persons with longer torsos.
Ending the Exercise
To leave any of the Backbend over Roll positions, lift your head to a chin-on-chest position using your hands, then roll off the blanket to one side, before sitting up. This will prevent strain on the neck or back.
Increasing the Height of the Roll
Continue to increase the height of the roll whenever it is comfortable to do so. If you reach the point where a prop made from a rolled-up blanket is inadequate, use a piece of 3 – 6 inch PVC pipe from a hardware store. Place a folded blanket over the pipe to soften it. For the very limber, 3 pieces of 6 inch PVC pipe taped together in a triangle with a folded blanket over the top works well, and will still feel pleasant if not practiced prematurely. Remember to use a cushion for the head as the height of the roll increases.
Once the exercise is easy and enjoyable to practice, other props may be used, such as when traveling. The arms of a couch or stuffed chair, the edge of a chair or bed make available “rolls”.
FORWARD BEND
Ideally, bend over forward and relax after practicing the Backbend over Roll. Always bend the knees, at least slightly. If the knees are locked back, you are in a position of significant strain. If you want to stretch farther forward, do not increase the forward curvature of the upper spine to doing so. This is what normally happens. Stretch forward as the hamstring muscles at the backs of the thighs relax and lengthen.
If you are stretching forward vigorously, or the hamstring muscles are tight, bend the knees even more while stretching, so that you can lay the abdomen firmly on the thighs. Then, test your flexibility by slightly straightening the knees, while keeping the abdomen on the thighs. As the knees are straightened gradually, at a certain point the abdomen will begin to lift off of the thighs in order to continue straightening the legs. Further straightening of the knees past this point will always result in increased and undesirable arching of the upper back.
Keep the knees bent just below this point. Practicing in this way will guarantee that you are only stretching the lower spine and hamstrings, and not arching the upper spine. For most persons, the knees must remain very well-bent, or the stretch will be genuinely counter-productive.
A variation of the Forward Bend may be done where the back is allowed to arch as much as is natural while relaxedly bending forward. The knees are also well-bent, though not so far that the abdomen is laid on the thighs. If this variation is practiced, there must be no effort used to increase the forward bend. Just let gravity provide the pull, and the relaxing of back and hamstring muscles increase the length of the stretch. If any force is used to increase the reach of the arms lower on the legs, this will always result in increased and inappropriate arching of the upper spine.
Bending the knees in both versions of the Forward Bend is essential for appropriate practice. “Touching the toes” exercises that aim to keep the knees unbent or just unlocked are structurally harmful, and are only appropriate for those unusual persons who are sufficiently limber so that the upper back is not arching forward in order to increase the arms’ reach toward the feet. These same principles apply as well to forward bends practiced while sitting.
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