Static spine is solely measured on the arrow shaft. When static spine is measured, arrow components such as field points, broadheads, fletchings, and nocks do not come into play. Static arrow spine is the spine of the arrow in the static, or stationary, state. If you need a ball, we have some available at our clinics or you can find them at sports retailers or online.There are two types of arrow spines that we will talk about: static spine and dynamic spine. The best part is that you can do it virtually anywhere and it only takes about $30 to get a medicine ball and get started. Many of our patients who use this exercise rave about the benefits and look forward to their time on the ball. Always check with your doctor before starting a new exercise.As you are performing the exercises, stop and consult your doctor if you notice any of the following in any area of your back: BurningTingling Electric pain (this means you probably irritated a nerve and that shouldn’t happen).Support your neck by placing your hands behind your head and holding it in a neutral position. ![]() To identify the area to avoid, do the following: Place your hand with your palm facing out (fingers together) on your lower back with your pinky through your belt loop and extend your thumb upward. While you can use the ball throughout much of your upper and lower back, never use it directly over your lumbar spine.If it becomes harder to find sore or uncomfortable spots, try increasing the ball pressure in slight increments until that changes.Try to stay on a sore spot until pain decreases noticeably (by about a third on a scale of 1 to 10).Let your back extend over it to comfort levels.When you find a tight or sore spot, spend time on it.Over the course of a few weeks, work up to about 4 – 5 minutes. ![]() Initially, spend about 2 – 3 minutes total.Perform the exercise one time a day working down your entire thoracic spine. ![]() The mix of compression and movement also helps muscles stretch and relax while breaking up adhesions. By providing a fulcrum on which to extend and “stretch” your spinal joints, the exercise helps increase thoracic mobility. The exercise itself involves exploring the upper regions of your back for tight spots and then using a combination of rest and movements to loosen them up. Relax your upper back and restore movement to your spine by moving and resting on the ball (using the ball as a fulcrum) as prescribed in the video below.
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