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Essential Sport Stretches To Shield Your Back Forever

Joey Lee Chiropractor Consult Sarah

July 21, 2025

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Westside Sports Chiro

Back health remains a critical yet often overlooked aspect of athletic performance and longevity. While many athletes focus primarily on strength and conditioning, the implementation of strategic stretching protocols can mean the difference between a sustainable career and chronic injury. Modern sports science has identified key movement patterns and flexibility techniques that not only protect the spine but enhance its resilience under stress. By understanding and applying these essential stretches, athletes across all disciplines can build a foundation of spinal integrity that supports both immediate performance goals and long-term skeletal health. What follows is an exhaustive, all-encompassing approach to back protection that transforms conventional wisdom into practical application.

Dynamic Back Flexibility Fundamentals

https://www.youtube.com/watch?v=ShRHEbxZ9l0

The toe touch progression effectively addresses anterior chain flexibility, engaging the lower back and posterior leg muscles. Stand with feet together, extend the shoulders overhead, then fold forward, maintaining proper knee alignment. For rotational mobility, the rockback rotation technique proves invaluable. This movement pattern requires maintaining hand contact with the floor whilst systematically rotating the shoulders and hips, effectively mobilising each spinal segment through its full range. These dynamic stretches complement spinal manipulation techniques to enhance overall mobility and support natural healing processes.

Core Stabilisation Through Movement

Core stabilisation represents a fundamental aspect of athletic performance, requiring deliberate engagement of deep abdominal muscles during dynamic movement patterns. Through precise execution of stabilisation exercises, athletes can greatly enhance their spinal protection while optimising movement efficiency across multiple planes.

Begin with foundational movements like the plank, maintaining neutral spine alignment from head to feet while engaging the core. Progress to side planks, alternating between right and left positions with knees either straight or bent, depending on proficiency level. Advanced practitioners can incorporate dead bug exercises, where the back remains firmly pressed against the ground while slowly extending opposing limbs.

Bridge variations further challenge core stability, requiring practitioners to lift their back off the ground while maintaining pelvic alignment. These movements should be performed with controlled, deliberate execution, focusing on maintaining core engagement throughout the entire range of motion. The integration of dynamic stability exercises, such as bird dogs and cross-crawl patterns, enhances proprioception and neuromuscular control, leading to improved athletic performance and reduced injury risk during complex sporting movements. Combining these exercises with soft tissue therapy can significantly accelerate recovery and optimise overall athletic performance through enhanced muscle function and mobility.

Posterior Chain Release Methods

Building upon the foundation of core stabilisation, proper release techniques for the posterior chain serve as a key component in guaranteeing athletic movement patterns. The interconnected system of muscles comprising the hamstrings, glutes, and lower back requires systematic attention to maintain ideal spinal health and biomechanical efficiency.

Implementing foam rolling techniques specifically targeting the posterior chain can effectively address muscle tension and adhesions. Begin with controlled pressure along the hamstrings, progressing to the glutes, and finally addressing the paraspinal muscles of the lower back. This myofascial release promotes enhanced flexibility and tissue extensibility.

Complementary mobility work, including cat-cow stretches and controlled spine rotations, facilitates improved range of motion throughout the posterior kinetic chain. Integration of targeted stretches, such as the seated forward fold for hamstring lengthening and pigeon pose for glute mobility, further enhances tissue extensibility. These movements should be performed with precise form to maximise effectiveness.

Strengthening exercises, particularly the deadlift and hip hinge patterns, reinforce proper posterior chain mechanics while promoting spinal stability. This inclusive approach guarantees balanced muscle development and ideal movement quality throughout athletic activities. Instrument assisted therapy can provide additional benefits when combined with these stretching techniques, particularly for addressing chronic soft tissue restrictions and promoting faster healing.

Rotational Mobility Training Exercises

Mastering rotational mobility requires systematic attention to multiplanar movement patterns that guarantee spinal articulation and thoracic mobility. The spine's ability to rotate is fundamental for athletic performance, particularly in activities demanding dynamic trunk rotation and multidirectional movement patterns.

Begin with the lunge with spinal twist, positioning your knees bent and feet flat against the floor. As you rotate, pull your shoulder blades together while maintaining proper alignment of the Lumbar spine. This movement simultaneously addresses thoracic mobility while stabilising the lower back to prevent low back pain. Progress to more advanced exercises that challenge rotational mobility through controlled movements, keeping your right knee stable as you twist.

Incorporate complementary exercises like the seated forward fold and downward-facing dog to support overall spinal health. These foundational poses enhance the effectiveness of rotational training by preparing the posterior chain and core musculature. Focus on engaging your shoulder blades together during each movement while maintaining awareness of pressure towards the floor. This systematic approach guarantees balanced development of rotational capacity while protecting spinal integrity through proper biomechanical alignment and muscle recruitment patterns. Early detection and treatment of rotator cuff injuries through proper mobility training can prevent chronic shoulder conditions that may require extensive rehabilitation.

Spinal Decompression Stretches

Spinal decompression stretches extend beyond rotational movements to address the critical need for vertebral spacing and neural pathway enhancement. These exercises focus on creating longitudinal tension along the spinal column to relieve pressure on intervertebral discs and facilitate proper nerve function.

Begin by lying supine with your spine to the floor, maintaining neutral alignment. Slowly roll through each vertebral segment while you lift your head and shoulders incrementally, focusing on creating space between each vertebra. As you feel a stretch along the posterior chain, maintain controlled breathing to enhance the decompressive effect.

The cat-cow progression allows you to alternate between positions that arch your back and flatten your back, promoting ideal range of motion whilst decompressing the spine through controlled undulation. When moving between positions, roll up slowly to prevent unnecessary compression.

For targeted cervical decompression, assume a prone position with shoulders and head supported. Gradually extend through the cervical spine while maintaining scapular depression. These movements simultaneously stretch and strengthen the supporting musculature whilst promoting disc hydration through controlled mechanical stress.

Soft tissue interventions combined with these stretches can enhance overall treatment effectiveness, as demonstrated in Dr Lee's comprehensive approach to musculoskeletal care.

Athletic Recovery Position Series

The Athletic Recovery Position Series represents a systematic approach to post-activity muscle restoration through a precise sequence of biomechanically-sound positions and movements. This thorough protocol integrates targeted exercises that address tight hips, back knee stability, and upper back mobility through evidence-based physiotherapy principles.

The series progresses methodically through key movements, including the knee-to-chest stretch for hip flexor release and the rotational stretch with legs extended to decompress the spine. Core stabilisation is achieved through precise pelvic tilts and bridge exercises, while maintaining shoulders firmly planted for ideal alignment. The integration of cat-cow stretches and shoulder blade squeezes specifically targets upper back tension and promotes thoracic mobility.

Supporting tools such as foam rollers and tennis balls enhance the therapeutic effects by providing targeted myofascial release, particularly beneficial for sportspeople experiencing joint pain or chronic tension. The protocol's effectiveness lies in its attention to spinal biomechanics, incorporating extension, flexion, and rotational movements that systematically address each vertebral segment. This methodical approach ensures comprehensive back protection while maintaining optimal recovery positioning with your knees properly aligned throughout each movement sequence. Myofascial release techniques are incorporated throughout the series to alleviate muscle tension and promote optimal tissue healing.

Power Performance Flexibility Protocol

Modern athletes require thorough spinal mobility training, which the Power Performance Flexibility Protocol systematically addresses through biomechanically-sound movement patterns. This extensive approach integrates extension, flexion, lateral bending, and rotational movements to maximise spinal function and athletic performance.

Begin on the floor with your knees bent, implementing the foam roller back extension. Push your hips upward whilst maintaining proper spinal alignment. Progress to the toe touch, where you place your left foot forward while bringing your head toward the ground. The rockback rotation involves extending your right leg whilst reaching your left hand across your body, enhancing thoracic mobility. Position your right hand and left elbow on the ground during the cat stretch, creating ideal spinal articulation.

Repeat on the opposite side, with the left leg extended, to guarantee balanced mobility development. This systematic protocol enhances range of motion whilst building core stability and reducing injury risk. When integrated into regular training routines, these movements create a foundation for improved athletic performance and long-term spinal health, allowing athletes to meet the biomechanical demands of their respective sports with greater efficiency and resilience. Soft tissue therapy combined with these stretches can dramatically improve recovery outcomes, as demonstrated by numerous client success stories.

Conclusion

Athletic spine health needs systematic use of proper flexibility routines including dynamic mobility work, core stability, and posterior chain release methods. Research-backed stretching programs with rotational mobility training and decompression exercises build basic movement patterns that improve vertebral spacing and muscle balance. Through regular use of these biomechanical principles, athletes can keep optimal spine function while lowering injury risk and boosting performance potential across different sports.

Testimonials

Real Stories, Real
Results

Sarah T.
"I've been struggling with chronic shoulder pain for years, but after just a few sessions at Westside Sports Chiro, I've experienced a dramatic improvement. Their personalised approach and advanced techniques have truly made a difference in my recovery. I couldn't be happier with the results!"
Sarah T.

"I've been struggling with chronic shoulder pain for years, but after just a few sessions at Westside Sports Chiro, I've experienced a dramatic improvement. Their personalized approach and advanced techniques have truly made a difference in my recovery. I couldn't be happier with the results!"
mike li
Great knowledge and experience , Great job Jason!!Definitely will recommend
N “Neens” A
Wow! What an amazing experience! Dr Joey is absolutely brilliant! He was able to diagnose & treat a multitude of issues I have with my neck, back, shoulders & ankle. He was compassionate and understanding with all my concerns and I am forever grateful! There aren’t enough gold stars to show how amazing he is!
DJ NIKCO
I travel 2 hours each way every 2 weeks to see Jason and its worth it! He works with the whole body and is able to give detailed answers to all my questions. My injury was super complex as I have seen many specialists but no one has made any progress but now with jason I continue to see improvement each session! High Recommend.
Ralph
Good vibes as soon as you walk in,professional service,attention to details in adressing issues and providing plenty of explanation and a professional approach to move forward.muchly recommended 👍
Lyle Tacadena
Jason! He knows his stuff! I've had knee pain for months and with one treatment, the pain went from 90% to 10%. Hoping he can work his magic on the rest of the body. Amazing work and THANK YOU!
Shanny Ho
Thankyou Jason for your wealth of knowledge. I saw Jason as a new patient for a chronic issue I have had for quite a few years! It has stopped me from moving as much as I have in the past as the pain associated afterwards was always debilitating: tightness in the hips, pain on pressure on the heel of the foot. Just with the treatment provided in one session it feels better the day after with weight on the heel and my hip feels much more agile. Hopefully with the next couple of appointments I’ll be back to cycling and lifting !
Gordon Holloway
With my experience with Jason great personality very reliable and trustworthy he listens to your problems and I would recommend him to anyone. Thank you.
Ramzy Shublaq
Easily the best of the best in the business. I have been seeing Jason for over a year and he has helped me more than any other health practitioner. I am also a PT and currently refer a lot of my clients in to him, and they have all had glowing reviews and feedback. Thanks Jason ✌🏼
CHUNG-WEI TSAO
Thanks to Jason's treatment, I feel liberated after each session, and he also tells me how I can take care of myself, which is very useful , I wish I could meet him earlier.
Country life “Dragon” In Sydney
Jason is amazing i felt releif from a long time neck shoulder and foot pain from first session , he take his time treating his patients , very professional. i have been with my previous chiropractor for years spend too much money and i didn’t benefit , thank westside clinic for best service and treatment
Steve L
I had the pleasure of visiting Jason this past Saturday, and I must say, it was a fantastic experience. Jason is not only incredibly skilled but also honest and informative. I appreciated how he took the time to explain everything clearly and made sure I understood the treatment plan. What impressed me most was Jason's dedication to his craft and his genuine concern for his patients' well-being. He didn't rush through the session; instead, he took the time to address my concerns and tailor the treatment to my specific needs. I purposely waited more than 24 hours before writing this review to let the effects of the session settle and to give an honest opinion after a workout. I can confidently say that I feel a significant improvement, and I am grateful for Jason's expertise. If you're looking for a chiropractor who combines skill with a caring attitude, I highly recommend Jason. Thank you, Jason, for a truly exceptional experience!
Raffi Omer
Dr Jason Lee the man with full knowledge and experience. Highly recommend this place. If don't want to drag your pain with continuous appointments please come and visit place your well see the difference in 2 sessions..
John
Jason addressed my neck and shoulder issue in just one session and is now making significant improvements to my lower back. His expertise is evident, and I highly recommend him.
Jason Fong

Have been visiting Jason at Westside Sports Chiropractic for several months now and am really impressed with his thorough assessment and treatment. He takes the time to understand the root cause and focuses on correcting that, not just a short term fix. I've seen a lot of improvement in my condition so far. Would highly recommend.

Tim Booth

Jason is fantastic. He knows his stuff and every issue I have brought to him has been solved with a logical approach and with confidence.I wish I had found him much sooner then I did.Highly recommended.

Travelling Soldier

Jason is a wholistic health professional. Saw him for a long standing shoulder pain. Clear ultrasounds and x-rays. He accurately diagnosed the underlying cause and offered rapid yet sustainable relief in just one session. Now looking at rehab with him in the on-site gym and continue to strength and conditioning long term. Glad I called in !

Oscar Marulanda

I’ve been in treatment with Jason for over a year. I went with a back injury and Jason basically “fixed” me. Along the way, he has provided guidance and advice about how to improve my back.Recently, I have sessions with Joey. His skills and experience are aligned with Jason’s which made you feel comfortable that either one of them is equally doing the best for you.I’ve recommended Jason to my mum, brother and brother-in-law. They all agree that Jason has miracle hands.

Daniel Eishou

Iv had 2 sessions with Jason, iv had neck/shoulder a shoulder issue for years now. He has no joke found the issue given me things to work on and only after 2 sessions it actually feels it's getting better. Very knowledgeable and the session is worth it.

Sarah T.

"I've been struggling with chronic shoulder pain for years, but after just a few sessions at Westside Sports Chiro, I've experienced a dramatic improvement. Their personalized approach and advanced techniques have truly made a difference in my recovery. I couldn't be happier with the results!"

John Lee

"I've been struggling with chronic shoulder pain for years, but after just a few sessions at Westside Sports Chiro, I've experienced a dramatic improvement. Their personalized approach and advanced techniques have truly made a difference in my recovery. I couldn't be happier with the results!"

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