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Warm up Well and stay warm at all times!

Back Bending

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. 

Warm Up

DemoExerciseSets & RepsHow to/Cues
Hamstring Bridges10xDo not arch lower back. Feet and Knees Hip width apart.
Half Split Prep30secHips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.
Half Split40secHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Half Split Back Knee Bent Against the Wall40secHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
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.
Lower Body Lifts10xKnees locked. Feet together. Glutes engaged at all times. Do not externally rotate legs. Upper body stays on floor
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!
Shoulder Warm Up with Elastic10xDo not rotate shoulders. Wrists stay in same position towards each other. Isolate shoulders in first one. Add chest for second movement. Never open your mid or lower back

Back Stretching

DemoExerciseSets & RepsHow to/Cues
Shoulder Stretch on Knees30secLook at hands. Elbows locked. Arch your back. Hips over knees or slightly further back. Push hips towards hands.
Active Sphinx10xPush arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!
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 - Hold10secUse 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 Wall30secHips 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 Knees20secShoulders down. Arms push diagonally back & up. Feet flexed push hips towards arms creating a even arch in lower back. Engage your hips!
Yoga Bridge20secPush hips forward. Even rounding of the back.
Knee Bridge Wall Walks6xLengthen 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 Floor6xGo up through hamstring bridge first. Then extend the elbows. Push hips towards ceiling. Pull head back trying to look at heels. Create even arch.
Bridge - Upper Back Activation6x
Bridge Wall Walks5xLengthen your spine to begin. Open each part of your back one by one. Kepp your knees locked for as long as possible and lock them again as soon as possible on the way back up. Take small steps against the wall!
Wall Bridge Steps5x each legPut weight in arms and move body towards the wall. Engage glutes and lower back to step towards the wall. Look at feet!
Elbow Bridge2x
Bridge Wall Taps2x4
Mexican Wall Taps on Forearms2x2

Cool Down

DemoExerciseSets & RepsHow to/Cues
Superman2x20Head in neutral position. Most work is dont in the lower back, mid back and the hips. Knees locked and feet sligthly apart.
Big Upper Body Lifts2x10
Rounded Rehab Crunches2x10Go slow & round 1 vertebral at the time.
Legs behind the Head Rehab Touches2x10Go 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! 

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