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Stretching and back mobility exercises with the stable T-Bow

Sandra Bonacina, inventor of the T-Bow, university professor of fitness and physiotherapy at Zurich University (Switzerland).

The curvature of the T-Bow has the radius of a normal curve of the lordosis of the lumbar spine (approx. 40 degrees). For people with too much lordosis, it is corrected back to normal when they lie on their back and press their spine on the T-Bow. For people with less than normal lordosis, the element stretches the spine to normal lordosis.

Many people who sit too long have reduced flexible lordosis of the lumbar spine and tension on the intervertebral discs. So simply leaning back on the T-Bow® and activating the abdominal muscles helps bring the vertebra into the correct position and also opens up space for all the organs in the abdomen.

This radius of a normal lordotic curve of the lumbar spine is a small but sufficient challenge for the spine and at the same time ensures safety and stability, supporting the anatomically correct back, and avoiding the possibility of pushing the spine to limits that could be too much pressure. on the vertebrae, as can occur in more pronounced curvatures. At the same time, this gives the element a healthy and therapeutic applicability that reaches a very wide range of people.

postural adjustments

The high reactivity of the T-Bow (with a mat on the convex part that is comfortable and very sensitive to body contact) improves the kinesiological fixation of the back and the possibility of a very stable localization of spinal curvatures by providing tactile and very fine kinesthetic.

This allows better spatiotemporal postural adjustments with high precision of any longitudinal and lateral imbalance of the pelvis-back, shoulder girdle and neck, so that the entire spine can be correctly balanced and perfectly positioned. Unlike other softer and less reactive surfaces that cause a sinking of the back and a slower postural feedback, which limits the fine adjustment of movement and posture.

Various positions

The different positions in the T-Bow and the postures/mobilizations of the pelvis-legs, shoulder girdle and vertebral column make the mobilization and stretching exercises emphasize extensions, flexions, rotations, lateral inclinations and combinations of anterior actions of the upper part and lower back.

The executor is relieved in a supine position on the element since the spine can be mobilized and stretched physiologically.

Small rocking movements for relaxation will also make a special difference due to the convex anatomical shape of this tool and thus mobilization exercises are optimized.

Extensions and rotations

When lying on your back in the stable T-Bow, the partially locked vertebrae cannot sink in like they would on a FitBall or Bosu, but instead receive a slight mobilization pressure. It can also be mobilized and segmentally stretched.

The combination of back extensions and rotations in the T-Bow is especially important to maintain healthy levels of spinal mobility and back stretch.

Its arch perfectly supports the body if you lie on your side or stomach on the element and keeps the torso in a neutral position. Thus, the apparatus makes it possible to optimize highly reactive and precise static-dynamic balance situations in different postural arrangements, accessible to a large number of individuals.

Borracina warns that these recommendations are focused on the stable T-Bow, but alternating stable and unstable back extensions in the element is a very interesting option to enrich and optimize the extensions of the global posture. Note that the unstable Double T-Bow also has a single unbalance axis and maintains high reactivity and stability.

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