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.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Hamstring Bridges | 10x | Do not arch lower back. Feet and Knees Hip width apart. | |
| Bent Knee Windshield Wipers | 10x | Feet pointed close to glutes. Knees stay together at all times. | |
| Half Snow Angels | 10x | 90 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back. | |
| Reverse Half Snow Angel | 10x | 90 degrees angle in hips & knees. Fully straighten back leg. Do not allow your hip to rotate back. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Cat n Cow | 10x | Arch 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! | |
| Cat n Cow with Elastic | 10x | ||
| Active Sphinx | 10x | Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down! | |
| Cobra - Reps | 10x | Use 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 - Hold | 10sec hold | Use 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. | |
| Band Assisted Upper Back Cobra | 10x | Use the band to push your belly towards the floor and the chest towards the front. Use this to build awareness on how to open the upper back. | |
| Shoulder Opener on Knees | 2x20sec | Look at hands. Elbows locked. Arch your back. Hips over knees or slightly further back. Push hips towards hands. | |
| Knee Bridge Wall Taps | 2x total | Lengthen spine at beginning. Shoulders down. Arms glued to ears. Open each part of the back one by one. | |
| Yoga Bridge | 2x10sec | Push hips forward. Even rounding of the back. | |
| Shoulder Opener at Wall | 2x20sec | Before pushing the hips towards the wall slide down as much as possible until throat faces the wall. Then push hips towards the wall. | |
| Bridge with Elevated Feet | 2x10sec | Keep the weight equally between your hands and feet pushing the hips towards the ceiling. Do not extend your knees fully. | |
| Knee Bridge Wall Walk | 2x3 | Lengthen 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 Wall Taps | 2x4 | Push out tall first. Open up each part of the back one by one. Keep knees locked. Hips stay over feet! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Superman | 10sec | Head in neutral position. Most work is dont in the lower back, mid back and the hips. Knees locked and feet sligthly apart. | |
| Superman | 10x | Head in neutral position. Most work is dont in the lower back, mid back and the hips. Knees locked and feet sligthly apart. | |
| Rounded Rehab Crunches | 10x | Go slow & round 1 vertebral at the time. |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!