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