Backward Lying on the T-BOW® · Tips by Sandra Bonacina
- T-BOW TRAINING AND THERAPY
- 5 ene 2024
- 3 min de lectura
Actualizado: 26 jul
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Summary
T‑BOW® Physiotherapy: Tips for Backward Lying (Sandra Bonacina)
Key technique points
- Ensure all vertebrae contact the bow.
- Keep neck and head aligned in a straight line.
- Ensure the pelvis (sit bones) touches the floor.
Adaptations for limited flexibility
- If thoracic stiffness prevents full contact, support the head (or use an additional bow) and progress with controlled lowering of the pelvis.
- If the lower back cannot reach the bow, sit with knees bent, lean toward the bow and press vertebrae one‑by‑one while holding the head.
Therapeutic rationale and benefits
- The T‑BOW® replicates lumbar lordosis (classic ~40°, wood ~45°), preventing spinal sinking and providing gentle mobilizing pressure to partially blocked vertebrae.
- Enables greater, safe abdominal and spinal range of motion than flat surfaces; facilitates thoracic extension toward healthier alignment.
- High reactivity and sensitive mat enhance kinesthetic feedback for very quick, precise postural adjustments and deep joint stabilization.
- Useful for segmental vertebral mobilization (prone, supine, lateral), spine mobility maintenance, and combined extension–rotation exercises.
Practical notes
- Works barefoot, with shoes, or socks (wood version).
- Glass microspheres in the wooden model improve tactile precision for barefoot work.
- Suitable across ages and clinical/fitness settings when progressed and supervised appropriately.
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T-BOW® Physiotherapy
Tips of Backward Lying on the T-BOW®
by Sandra Bonacina
Inventor of T-BOW® and physiotherapy professor at Zurich University
Three crucial elements for proper backward lying technique on the T-BOW® are:
1. Ensure all vertebrae make contact with the bow.
2. Maintain a straight line between the neck and head.
3. Ensure the bottom touches the floor.
Inflexibility in the spine can hinder the ability to touch each vertebra to the bow. If the inflexibility is in the upper back, individuals may need to support their head constantly or, preferably, use an additional bow or similar support behind them.
To enhance flexibility in the upper back, a beneficial exercise involves starting by lying with the head on the floor, lifting the bottom high, and then gradually lowering it to the hips, only as far as the neck remains comfortable.
For those who struggle to touch the bow in the lower back, bending the knees while sitting on the floor and leaning towards the bow is necessary. While holding the head, gradually lower the upper body and press each vertebra against the bow one by one.
Summary Back Stretching on the T-Bow®
A healthy back is a comprehensive pursuit that encompasses, among others: meticulous balance and coordination, well-balanced strength in the pelvic-back complex, finely tuned mobility of the spine within its inherent curvatures, heightened awareness of one's bodily parts, and a positive emotional state.
The T-BOW® is uniquely designed to replicate the natural curvature of the lumbar spine, offering corrective benefits for those with excessive or insufficient lordosis. It provides therapeutic advantages by helping correct spinal alignment through lying on it, making it suitable for a wide range of individuals.
The T-BOW®'s high reactivity and anatomical support enhance kinesiological fixation of the back, preventing stable vertebrae from sinking and allowing for precise postural adjustments. Combining back extensions and rotations on the T-BOW® is vital for maintaining spine mobility.
Arch Adapted to the Spine's Natural Anatomical Lumbar Lordosis
a. Lying backward on the T-BOW®—thanks to its high proprioceptive sensitivity—prevents the spine from sinking, allowing partially blocked vertebrae to receive mobilizing pressure that promotes natural anatomical lumbar lordosis.
b. Therapeutic segmental strengthening and mobilization of vertebrae while lying prone, sideways or supine.
c. The T-BOW® enables strengthening the abs while maintaining a stable anatomical-structural lumbar lordosis and through a greater range of motion than a flat surface.
d. Thoracic back extension, moves from kyphosis toward lordosis, staying within the T-BOW®'s 40-45-degree limit.
45-Degree Arch for the Wood T-BOW®
40-Degree Arch for the Classic T-BOW®
Typical Profiles · Cobb Method
* Thoracic Kyphosis
20-40 degree arch
* Lumbar Lordosis
40-50 degree arch
Very Quick and Precise Postural Adjustment
The T-BOW®'s curved design, high reactivity, lightweight and single axis of instability promote high proprioceptive sensitivity, enabling very quick and precise postural adjustments.
* On concavity, convexity and narrow edges.
* In stable and unstable situations.
* Barefoot and with sport shoes; and with socks on the wooden version.
* Coordination and balance applicable in therapy and daily and sport activities, for all ages and performance levels.
* Deep joint stabilization & healthy back.
* Glass microspheres in the Wood T-BOW® greatly enhance tactile precision and responsiveness for barefoot use.
