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back flexibility issues: cheststands and scoliosis
Hi
I have mild scoliosis (from growing too much too fast) and the vertebra on my neck are not aligned properly (discovered that recently after doing some x-rays for chiropractor), it was probably due to the fact that I had to be pulled during birth.. and can't be fixed. things like headstands and specially cheststands always felt very wrong and painful to me.
despite all that I've always had a fairly flexible back, even before pole and with no stretching I was always able to do bridges without problem. lately I've been on this flexibility quest, finally got my splits and inspired but some members here (if you're reading you know who you are!) I've started focusing on improving back flexibility. the results have been amazing! comparing with how long it took me to get the splits its improving really fast, however… most its on my lower back.. its very hard for me to stretch the upper back without disconfort. believe I'm not squimish about pain, but sometimes is too much. specially chest stands. I can only do them with my face to the side, not chin on the floor. its the only way it feel confortable (as confortable as a cheststand can be i supose) and I'm a big believer in listening to our body and my body screams NO any other way.
It works for me and I've been improving a lot that way but recently I've been told not to do like that and if I cant do it "properly" i shouldn't be doing it at all because i can get injured… any opinions on that?
if really I shouldnt be doing it, how and what can I do to improve flexibily on my upper back?
thank you xx
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14 Replies
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I can't say I know whether/how dangerous doing a cheststand with your head to the side is, but I can recommend some other things to increase mobility in your upper back. I have a similar problem with my lower back being flexible, but my upper back not being so flexible.
All this stuff should only be done when really, really warm:
The first and easiest thing is to always remember to press towards your arms in a back bridge. You can also try other versions of the bridge that demand a little more from your upper back like a forearm back bridge or a Romanian bridge (with your feet together, legs extended straight). In any case, keep pushing towards the arms as well as up. If you can find a partner to stretch with, have them stand at your head while you do a back bridge, put their hands on your middle back just below the shoulderblades and then *gently* pull towards them. This will greatly increase the stretch in your upper back, but be careful not to overdo it.
Another upper back stretch is what I call the "pole cobra." Lay face down on the floor with the pole between your legs. Push up into what's called "cobra" or "upward dog" in yoga. Take one hand and grab the pole over your head, then the other hand. Don't forget to push your hips into the floor, and push your chest away from the pole.
In any case, what you really need is to find a contortion class. Cheststands are right on the line of things you shouldn't really be attempting without help. A contortion class will help you figure out not just how to passively stretch your back, but how to build strength in a way that will help you stretch deeper as well. If you're still in London, I'm sure there's a class somewhere you can take.
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I see you're actually in Oxford, but I couldn't find any contortion classes there (no big surprise) so here are some I found in London:
http://www.poledancingschool.com/pole-dancing-lessons-courses-classes/timetable.html
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Thank you Elektra!
I do all those stretches you mention, all sorts of bridges and that pole cobra one (didnt know what to call it so I'll use that).
No, there's no contortion classes in Oxford… yet 😉 Sadly I rarely have a chance to go to London… but I'll keep the info in case I have the opportunity, would be good to have more insight on the subject. Until then.. well whatever I've been doing its working, so I'll keep doing it, always careful 🙂
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Chest stand with the head to the side isn't the greatest of ideas, I mean, you might get away with it however many times, and then on another time, trap a nerve, due to the combination of twist and then bend back. Would probably be better to leave chest stands until you can do it with the head straight.
Have you heard of "kitty cat" stretch? I find it pretty good for targetting mid and upper back.
You can also do that stretch with the chin on the wall, it is infinitely variable based on how far up your hands are and how far out your hips are from the wall.
This video also has some good advanced stretches:
http://www.youtube.com/watch?v=-zniSO9dao0
Hope something in this helps 🙂
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ok, no more head to the side… most people seem to agree its not good. I also do the kitty cat stretch, closer to the wall.. and guess what? head goes to the side as well, cant place the chin on the wall without neck pain.. oh well, thanks for the video, lots of ideas there for sure! so much to learn…
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Legend, great to hear that you are progressing with back flexibility, maybe we'll get a glimpse of the results in some future vid:).
I mean, the upper back is mostly stretched in cases when the arms are gripping something over head or being held over head in one way or the other. It seems the mayority of upper back stretches are also shoulder stretches (but cheststand is obviously an exception to that "rule"), like the kitty and the pole cobra that were mentioned.
Have you started to move out from the pole when you do the pole cobra? It will give an increased stretch to the whole back and shoulders. You decide how far out you are going to be and how much you are going to walk your hands down, so there's a lot that you can control in the stretch.
https://www.studioveena.com/photos/view_photo/512a5472-e4ac-4214-8ec0-263d0ac37250
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Hmm, pain when stretching obviously not a good thing… Does it hurt to stretch your neck just tipping it back, or only in the kitty cat stretch?
My neck is also a really limiting thing for me, stops me doing chest stands. The only thing that will really help is just gently improving that over time. Something as simple as 20 repetitions of tip the head back, then forwards, done three times a day (or more!) should help. I keep meaning to do that, but really, just forget all the time…
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Thanks for your replys 🙂
@Lina: I've been watching your videos, you're the main cause of inspiraton, your progress and overrall flexibility is amazing, something to aim one day! yes, I've started to move out from the pole, that's what I meant with great progress, a month ago I could only reach the pole when really close to it, and now I can reach with it on my knees!
@Miraine: it hurts everytime i have the chin aligned with my back, and not stretch pain, but the back/bone pain, thats why I dont do it. when looking at my x-rays my neck and upper back really archs the wrong way . its not so bad when I put a couple of pillows under my chest so I'm working with that. I can relate to the "forgetting" part. its not just lazyness.. I find stretching and flexibility training so boring and painful that just convinently slips my mind O:) but this time I'm determined to continue, my progress on aerials depends on it…
I'll try to make a video this week! 🙂 ! !
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Aw, that must be frustrating. Maybe talk to the chiro about your flexibility training, since if your vertebrae are basically misaligned, perhaps turning your head a bit is effectively straightening them out, in which case, that would be *less* harmful than straight. I would definitely want the opinion of the person who has the X rays for that though 🙂
I should set up an alarm on my computer so I can't "forget", and I know what you mean about that… Hehe.
Good luck! I look forward to seeing the video 😀
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Wow, I really enjoy being an inspiration, thank you! With your will and ability, your overall flexibility will increase and become good for sure. Great fast progres with that pole cobra:).
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The video is up!
@ Miraine: my chiro disencourage me actually. even for the splits he made clear that with my hip joints would be very dificult to ever get them square… well.. I still keep trying!
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@legend what has your experience doing contortion with scoliosis been like? Have you found it limiting? I just started but I do have a mild case (since adolescence)…I don’t want to hurt myself, but I also don’t want to give it up because I’m really enjoying it! Any tips?
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Hi! Long time since I’ve posted here… :/
I don’t do contortion, I stretch 🙂 I’m no where near flexible enough for contortion and to answer your question, yes I found it limiting. You can always get more flexible but changing your natural bone structure is another matter.
My back has been put trough a lot of abuse the last 4 years, there’s always a small injury here and then that sets back any bendy progress. I can touch toes to head on a regular day. On a good day, and properly warmed up I can even rest the feet flat on my head. Chest stands are still very painful on the neck so I don’t do them often.
That being said, flexibility training really helped my back overall. My posture improved, I rarely have a sore back from training or standing for too long anymore, I’m even a bit taller!
I don’t know how mild your case is or how far you want to take your contortion, my advise is to listen to your body, use proper technique (neck to the side wasn’t doing me any favours!), have a chiropractor or physiotherapist to advise and assist you if problems occur and just enjoy the journey without putting too much pressure on your body for results. (that’s usually when problems happen). Happy contorture! 🙂 -
Thanks for writing back. 🙂 I’m not that flexible yet either, but you have to start somewhere! That said, like you I seem to have a fairly flexible back just naturally. I think my main worry is stretching that requires bending your spine backwards. I’ve found a lot of conflicting information online but it seems like that might possibly be bad for me as a person with scoliosis. So, while I can do something like cobra perfectly fine…I’m not totally sure if I shoould…
I haven’t tried chest stands yet!
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