Happy Stretching!

Back Routine

Here is your full workout as an overview. This overview includes name, reps, short cue¬† and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy!

Warm Up

DemoExerciseReps/SetsHow to/Cues
Hamstring Bridges10Do not arch lower back. Feet and Knees Hip width apart.
Upper Body Lifts10Head stays in neutral position. Do not arch back but lift entire back.
Bent Knee Windshield Wipers10Feet pointed close to glutes. Knees stay together at all times.
Half Snow Angels1090 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back.
Reverse Half Snow Angel1090 degrees angle in hips & knees. Fully straighten back leg. Do not allow your hip to rotate back.
Lower Body Lifts10Knees locked. Feet together. Glutes engaged at all times. Do not externally rotate legs. Upper body stays on floor


DemoExerciseReps/SetsHow to/Cues
Active Sphinx10Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!
Shoulder Stretch on Knees2x30sec1 time looking at you hands. 1 time with your chin on your chest
Cobra10Use 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 with Knees Bent against the Wall2x30secHips stay on floor as low as possible. Actively open hips. Pull feet away from wall. Push diagonally back with arms, shoulders down, squeeze shoulder blades behind back. Pull head back.
Cobra with Straight Knees10Shoulders down. Arms push diagonally back & up. Feet flexed push hips towards arms creating a even arch in lower back. Engage your hips!
Wide Half Split Arched30sec each side
Yoga Bridge20secPush hips forward. Even rounding of the back.
Knee Bridge Wall Taps2x3Lengthen spine at beginning. Shoulders down. Arms glued to ears. Open each part of the back one by one.
Knee Bridge Wall Walks1x4Lengthen 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.
Knee Bridge Floor Taps1x4
Bridge - Upper Back Activation4x
Bridge From Floor5x
Standing Bridge Table Taps2x3-5Push out tall first. Open up each part of the back one by one. Keep knees locked. Hips stay over feet!
Mexican to Half Slide Away3x3
Mexican Table Taps3x3

Cool Down

DemoExerciseReps/SetsHow to/Cues
Rounded Rehab Crunches10Go slow & round 1 vertebral at the time.
Heels to Sky10Straight up! Not in an angle. Stay in line!

You made it!

You’ve reached the end of this workout. Great job for showing up and getting closer to reaching your goals. Now go rest, relax and enjoy your time off.

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