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Let's get flexible.

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. 

Specific Warm Up

DemoExerciseReps/SetsHow 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.
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.

Back Stretches

DemoExerciseReps/SetsHow to/Cues
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!
Cat n Cow with Elastic10x
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 - Hold10sec holdUse 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 Cobra10xUse 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 Knees2x20secLook at hands. Elbows locked. Arch your back. Hips over knees or slightly further back. Push hips towards hands.
Knee Bridge Wall Taps2x totalLengthen spine at beginning. Shoulders down. Arms glued to ears. Open each part of the back one by one.
Shoulder Opener at Wall2x20secBefore pushing the hips towards the wall slide down as much as possible until throat faces the wall. Then push hips towards the wall.
Knee Bridge Wall Walk2x3Lengthen 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.

Back Cool Down

DemoExerciseReps/SetsHow to/Cues
Superman10secHead in neutral position. Most work is dont in the lower back, mid back and the hips. Knees locked and feet sligthly apart.
Superman10xHead 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.

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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