Strengthen your back extensors and core muscles in this back strengthener and stretch workout. This is the perfect active recovery workout from training or tack-on after a workout on an off day.
We begin with four of my favourite back strengthener exercises and then proceed to some yummy stretches for your entire spine. We are on the mat for most of the workout while also incorporating a wall for a few of the poses.
In this series, I will also teach you a fantastic breathing technique that can easily be used throughout your day to lower your cortisol levels and blood pressure.
Day 15 of the Unstoppable Challenge.
Tools: mat, access to a wall (optional)
Bird dog
Prone opposite arm & leg lift
Bear hovers x 3
Low back extensions
Child’s pose
Side body child’s pose
Hip flexor
Hip flexor
Downward dog
Sphinx
Seated side body stretch
Kneeling wall extensions
Kneeling wall hangs
Legs up hamstring stretch
Box breathing
Up Next in Core & Low Back - General Prehab
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Core Strengthening for the Back
Day 3 - 14-Day Happy Back Series.
A strong core is essential for a strong back, and in today's session we focus on all your deep core muscles. Using bear holds to planks to side planks you'll get a great little ab burn. This workout is also perfect to add before or after an existing workout.
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Lengthen & Strengthen the Spine
Day 2 - 14-Day Happy Back Series.
Continuing from Day 1 you will lengthen and strengthen the muscles of the back, with a focus on the erector spinae group (located at the base of the spine).
Tools: mat & yoga blocks
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Spinal: CARs
Learn the Controlled Articular Rotations of the spine in this video. Practice these for better mobility in and around the cervical spine (the neck), the thoracic spine (the upper/mid back) and the lumbar spine (the low back).
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