Let's get flexible

Back Bends

Here is your full workout for today. 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. 

Dashboard |  Back Mobility 

Back Prehab

DemoExerciseReps/SetsHow to/Cues
Hamstring Bridge
8x
Push your heels into the floor raising your hips and entire back.
Keep your knees stable and in a constant distance from each other.
In the top position create a straight line from your neck all the way to your knees. Do not arch.
Bent Knee Windshield Wiper
5x each side alternating
Bring your heels as close to your glutes as possible.
Work on keeping your knees together and both shoulders on the floor as you slowly lower your knees to the side.
Exhale as you lower your legs and do not forcefully push them down.
Half Snow Angel
6x each side none alternating
Keep your knees on the floor and connected with each other throughout the entire duration of the exercise.
Watch the hand as you draw far reaching half circles and work on keeping your fingers connected with the floor.
Do not allow your hips to drop back or your immobile arm to move.
Reverse Half Snow Angel
6x each side none alternating
Separate the movement in 2. First extend the leg down, then draw a long circle towards the back.
Take the same movement path on the way back.
Do not allow your hips to rotate and open towards the back.
Cat n Cow
8x
Focus on mobilizing your entire spine from the neck all the way to your hips.
As you round your back push your hands into the floor and away from you to further round your back.
Imagine pulling the floor towards your knees to support your back for a deeper arch.
Cat n Cow - Elastic Assisted
8x
Place the band around your back with your hands inside it. Use the band not just to create a bigger arch but also as a target to analyze where to arch and where to round.
As you round your back push your hands into the floor and away from you to further round your back.
Imagine pulling the floor towards your knees to support your back for a deeper arch.

Back Stretches

DemoExerciseReps/SetsHow to/Cues
Shoulder Opener on Knees
2x30sec
Lock your elbows and slightly depress your shoulders.
Place your knees far enough so they are behind the hips and not right underneath them.
Once your rib cage is approaching the floor start pushing your hips towards the hands for an additional stretch.
Shoulder Opener at Wall
2x30sec
Lock your elbows and slightly depress your shoulders.
Place your feet about hip width apart on the floor underneath your hips.
Slide your hands downwards on the wall allowing your back to arch before than pushing your hips towards the wall to add an additional stretch to your back.
Active Sphinx
10x
Use your back muscles to rise up whilst keeping your belly button and rib cage on the floor.
With your hands firmly on the ground pull your body gently towards the front in the sphinx position as if you were trying to create distance between your ribs.
Keep your shoulders low and squeeze your shoulder blades behind your back for a moment before lowering back down. Fully extend your elbows between each rep.
Upper Back Cobra - Band Assisted
6x
Start with your hands next to your shoulders and use your back muscles primarily to rise up.
Feel the elastic stabilizing your lower back. Use this to push your chest up & towards the front.
Focus on the way back down and begin to relax one part of your back chain at the time in reverse. Keep your back engaged and try to use your arms as little as possible.
Half Split
2x30sec each side
Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line.
Push your hips towards your front foots heel.
Keep your shoulders low and squared with your hips.
Half Split Back Knee Bent Against the Wall
2x30sec each side
Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line.
Push your hips towards your front foots heel whilst assuring that your hips and shoulders stay squared. Your back foot needs to point upwards and not out towards the side.
Keep approximately the length of one palm of a hand distance to the wall with your back knee. Adjust this distance if needed and place your knee on a thick mat or a pillow for added comfort.
Cobra with Bent Knees - Reps
8x
Keep your shoulders depressed and squeeze your shoulder blades together behind your back.
Work on the timing of your legs and the upper body. Everything needs to reach the final position at the same moment.
As you bend your knees focus on keeping your hips immobile. Do not let the hamstrings pull your hips into an anterior pelvic tilt as the knees bend.
Cobra with Bent Knees - Hold against the Wall
2x10 sec
Rise up arching one part of your back at the time lifting everything but the hips off the floor.
Place your hands slightly further front than in a regular cobra in order to create and even arch throughout your entire back.
Keep your shoulders down.
Knee Bridge Wall Walk - Hold
6x 5sec
Place your hands approximately at the height of your chest about shoulder wide apart on the wall. Gently apply pressure to push your chest up.
Moving towards the wall open each part of your back to its fullest potential before moving on the the next one. Guide the movement with your head, followed by your chest, mid and finally lower back creating an arch from the very beginning.
Focus just as much on the way back. Go especially slow and straighten your entire back chain in reverse order bringing the hands and head back last. Look back towards the wall for as long as possible.
Half Split Back Knee Bent - Arched Wall Tap
8x each side
Bridge From Floor
2x
Rise up through a hamstring first before extending the elbows.
Push your hips towards the ceiling. Keep equal weight between your hands and shoulders to create an even arch.
Pull your head back as if you were trying to look at your heels.
Bridge Wall Walk
2x4
Take small steps on the wall applying pressure and locking the elbows in each step in each step.
The goal is to keep the knees locked for as long as possible on the way down and to straighten the knees as early as possible on the way back up.
In your bridge place your wrist on the wall, look back towards your heels and straighten your knees to apply pressure pushing the chest towards the wall.
Box Bridge Float
2x4

Hollow Back Training

DemoExerciseReps/SetsHow to/Cues
Hollow Back Wall Tap to Tuck
2x2
You can not see the wall coming and don't want to place any weight on the wall. You therefore have to move very slowly.
Focus especially on the moment when you come back to your regular handstand. Aligning the shoulders back on top of the center of the hands whilst staying in control is not easy! Move slowly and extremely focused.
After each completed wall tap first straighten out your handstand before lowering into the tuck and extending back to the straight handstand whilst remaining fully under control.
Split Hollow Back Handstand Table Tap
2x2 each side
You can not see the wall coming and don't want to place any weight on the wall. You therefore have to move very slowly.
Focus especially on the moment when you come back to your regular handstand. Aligning the shoulders back on top of the center of the hands whilst staying in control is not easy! Move slowly and extremely focused.
Push tall from your shoulders and do not allow your head to touch the floor or your hands.

Back Cool Down

DemoExerciseReps/SetsHow to/Cues
Half Superman
6x each side alternating
Lock your knees and elbows fully.
Lengthen before you lift. Push your feet and hands far away from your center.
Lift your head with your upper body and gaze at your hands.
Upper Body Lift - Hands behind Head
12x
Squeeze for a moment on top of the lift.
Engage your legs and keep them on the floor at all times.
Move slowly and work on staying in control at all times.
Rounded Rehab Crunch
8x
Gently push your chin into your chest to round your upper back.
Keep your shoulders down, elbows locked and do not use your arms for help.
Keep your knees and feet hip width apart. Place your feet on the floor as close as possible towards your glutes whilst maintain perfect form.

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