fbpx
Make sure to warm up well and stay warm!

Back Stretching

Here is the full workout. This overview includes name, reps, and most important cues. IMPORTANT!!  To see the video click the (“+”) symbol next to the exercise name, and it will expand.

Look after yourself and only do what feels safe enough.
Make sure to warm up well. 

Hip Opening Stretches

DemoExerciseSets & RepsHow to/Cues
Hip Circles on Back10xHips stay parallel to floor and tailbone stays on floor at all times!
Half Split Prep40 secHips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.
Half Split40 secHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Half Split Back Knee Bent Against the Wall40 secHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Half Split Back Knee Straight20 secBack knee fully locked. Front knee above heel. Tuck your tailbone under for a posterior pelvic tilt. Back foot flexed but demi pointed with the heel facing the ceiling. Use this demi point to push the back leg towards the front and into the hip helping with the posterior pelvic tilt.

Back Warm Up

DemoExerciseSets & RepsHow to/Cues
Hamstring Bridges10xDo not arch lower back. Feet and Knees Hip width apart.
Bent Knee Windshield Wipers10xFeet pointed close to glutes. Knees stay together at all times.
Upper Body Lifts - Hands by Hips10xHead stays in neutral position. Do not arch back but lift entire back.
Half Snow Angels10x90 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back.
Reverse Half Snow Angel10x90 degrees angle in hips & knees. Fully straighten back leg. Do not allow your hip to rotate back.
Cat n Cow10xArch and round as much as possible. When round push mid spine towards the ceiling. When arched pull head back, push chest foward by squeezing the shoulder blades behind the back, push shoulders down. Hips stay over knees at all times!

Back Stretches

DemoExerciseSets & RepsHow to/Cues
Shoulder Stretch on Knees20 secLook at hands. Elbows locked. Arch your back. Hips over knees or slightly further back. Push hips towards hands.
Cobra - Reps10xUse back muscles to raise. Start with hands next to the chest. Squeeze elbows along the body. Push diagonally back and up with arms. Pull head back to create even arch.
Cobra - Hold20 secUse back muscles to raise. Start with hands next to the chest. Squeeze elbows along the body. Push diagonally back and up with arms. Pull head back to create even arch.
Yoga Bridge15 secPush hips forward. Even rounding of the back.
Knee Bridge Wall Walks8xLengthen spine to begin. Arms glued to ears. Open each part of back one by one. Take small steps. Try to extend your elbows between each step. Hips stay close to knee line the whole time.
Bridge From Floor8xGo up through hamstring bridge first. Then extend the elbows. Push hips towards ceiling. Pull head back trying to look at heels. Create even arch.
Wide Half Split Arched6x each sideKeep your hips and shoulders squared. Posterior pelvic tilt. The front heel is sligthly infront of the front knee.
Bridge - Upper Back Activation6x
Wall Bridge Steps2x2 each side
Wall Bridge Take Offs3x
Mexican Wall Taps on Forearms2x3Make sure to stay in control at all times. Come back to the straight position in between each rep and do not ever put actual weight on the wall.

Back Cool Down

DemoExerciseSets & RepsHow to/Cues
Superman2x15Head in neutral position. Most work is dont in the lower back, mid back and the hips. Knees locked and feet sligthly apart.
Rounded Rehab Crunches10xGo slow & round 1 vertebral at the time.
Legs behind the Head Rehab Touches10xGo slow. Place your arms along the body not under your hips. Lengthen your spine. Knees locked. Feet together

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

WordPress Lightbox