10-Minute Strength & Stretch for the Low Back
14-Day Happy Back Series • 16m
Day 1 - 14-Day Happy Back Series
If you've ever had back pain, or you simply want to avoid it, this little workout is for you.
Using 4 of my favourite back exercises you will strengthen the posterior chain of the body (as well as learn how to hinge, instead of bend through your low back), work out any restrictions in your thoracic spine (T-spine), strengthen the stabilizers in the spine and work on giving your lower lumbar discs some space.
Tools: mat, yoga bolster (or pillow), access to a wall
1-leg hip hinge
1-leg hip hinge
Iso-hold bird dog
T-spine extension against wall
Supported sphinx
Up Next in 14-Day Happy Back Series
-
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
-
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.
...
-
Leg Strengthening for the Back
Day 4 - 14-Day Happy Back Series.
The upper leg muscles and the three muscles that make up the gluteal muscle group are vital to spine stabilization, and today we hit them all. This is also a great warm-up session before a run or walk.
Tools: mat, yoga strap, access to a wall
10 Comments