With the term "back lengthening" we want to refer to an increase in the flexibility of soft tissue components found in this region.
By “soft tissue components” we mean both muscle tissue and tendons and ligaments. Soft tissues by definition do not have a rigid behavior e exploiting extreme ROMs (within the limits of safety) can lead to an increase in the length of these tissues.
The 5 best exercises to know
1. Pullover with handlebar
This exercise it allows to have a maximum passive flexion of the shoulder by extending the upper part of the great dorsal to the maximum. To have a lengthening of the pelvic region of the great dorsal, just change the height of the pelvis during the exercise.
The execution is as follows: hold a dumbbell in your hands and position the torso perpendicular to a bench by placing the entire shoulder blade on it.
Retract and lower the extra shoulder blades? turning the shoulders; this position must be maintained during the whole exercise. Start with your abs and buttocks contracted. Lower the dumbbell while controlling the movement and inhaling.
Simultaneously drop the pelvis. Maintain maximum shoulder and pelvis stretch for a couple of seconds. Contract your lats and simultaneously contract your glutes and abs as you exhale. This is a repeat.
2. Supine grip tractions with final pause
Conclude a series of chin ups with a 30-second dead hang focusing on stretching the great dorsal. This "exercise" does not require additional time as you can replace the dead hang in the middle of the rest between the various series.
Added bonus is a good job of reinforcing the grip.
3. High cable row
Place a cord slightly higher than the top of the head. Grasp the handle and take a couple of steps back to maintain constant tension on the dorsale.
From here retract and depress the scapula and then contract the dorsal by bringing the arm back and down. Maintain the contraction for a second and check the eccentric until you have a maximum stretch in the dorsal and trapezius.
Hold the position for a couple of seconds and repeat for each rep (8? 12). Also perform for the other side.
4. Jefferson curl
This exercise allows you to stretch all the paravertebral muscles and also the great dorsal.
Maintaining a retroversion of the pelvis and the knees extended gradually descend with the head flexing each vertebral segment. Maintain maximum flexion for about ten seconds and gradually extend each vertebral segment. Repeat for other reps in a slow and controlled way.
5. Leaning lat pulldown
This exercise it can be used with both a supine and a prone grip. Place the firm thighs under the pulldown support, grasp the bar with the desired grip and pull the torso back. Maintain this position using the help of the legs against the support.
Perform normal pulldown repetitions but inserting a two second pause in the maximum stretch phase. At the end of the series, keep the maximum stretch for another 20 seconds.
