dynamic stretches for the trunk

[REG]

When doing dynamic sitting trunk rotations how far apart do your legs have to be? Also, am I supposed to alternate each direction for each rep or rotate to one direction for a certain number of reps per set and then switch directions doing the same amount of reps per set; for instance should it be left, right, left, right, left, right, left, right, left, right, left, right, left, right, etc. rotations or left direction rotations for about 25-30 reps and then switch to right direction rotations for about 25-30 reps? Also, what about for dynamic side bends stretches?

[cailifo]

I always do them alternating sides. I think if it was done on one side for so long, it would feel imbalanced and tiring.

As far as the angle between legs, just open in the front comfortably. The point of the seated posture is to isolate the trunk. If you are too wide though, I think you may be using too much of your legs' tension in the twist, rather than the muscles of the trunk exclusively.

[REG]

So, for developing trunk flexibility alternate between each given direction 40-70 reps, 20-35 reps each side, and for maintain trunk flexibility alternate between each given direction 30-40 times, 20-35 reps each side, right? Also, when doing forward bends, even though I round my back which I know I am supposed to do in order to stretch the lower back more than the hamstrings, I still feel more of a stretch in the hamstrings. Why is that? Thank you again for all your responses. I really appreciate it a lot!

[cailifo]

Stretching Scientically says on page 38:

"Trunk: Maximal ROM of the trunk (the joints of your vertbral column) in flexion and extension is reached after 25-30 repetitions of dynamic trunk stretches; for developing flexibility the total number of repetitions recommended are 40-70 per workout; for maintaining flexibility 30-40 repetitions per workout are enough."

So I would count 1-1, 2-2, 3-3 up until your target number (at least 40 for development), broken into sets if you like.

Also, when doing forward bends, even though I round my back which I know I am supposed to do in order to stretch the lower back more than the hamstrings, I still feel more of a stretch in the hamstrings. Why is that?

The weakest link is the first to respond. So, assuming you are doing the stretch properly, you now know what area you need to develop more- your hamstrings.

[REG]

The weakest link is the first to respond. So, assuming you are doing the stretch properly, you now know what area you need to develop more- your hamstrings.

So, if my hamstrings are too tight, then does that mean that I should not do dynamic forward bends yet until I develop enough static passive flexibility in my hamstrings?

Also, when do dynamic sitting trunk rotations I feel my Iliopsoas muscles working or strengthening. Is that supposed to normally happen during this exercise?

[cailifo]

So, if my hamstrings are too tight, then does that mean that I should not do dynamic forward bends yet until I develop enough static passive flexibility in my hamstrings?

I think that you can continue with it at the same time. As long as you are still feeling the stretch in the back muscles. Or make adjustments in your posture or technique to isolate them more, and put less of a stretch on the hamstrings. Make sure to focus on your hamstrings though, now that you know they are restrictive in other exercises.

Also, when do dynamic sitting trunk rotations I feel my Iliopsoas muscles working or strengthening. Is that supposed to normally happen during this exercise?

It is normal. It is all connected to the lumbar spine, so you will feel them tighten as you twist. It will improve with time.

[REG]

Alright then, I should keep practicing the dynamic sitting rotations. Thanks for letting me know. Also, how far should I rotate my body within each direction?

[cailifo]

Same as with dynamic leg swings. You have to keep pushing your max range of motion.

[REG]

I know that you already said before in one of previous posts, that doing bends to the back is okay for the back, but I just realize something. In Mr. Kurz's online column article #20, he says that when doing back extensions you should "...Raise the trunk until it is in-line with your legs. Do not raise your trunk any higher to avoid back pain..." So if the back to bends dynamic stretch extends your back up to about being perpendicular to your legs, then why is it okay do that dynamic stretch?