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2 Weeks - Intro To Back Bending

Week 2 Day 3

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. Rest long enough between sets to be fresh but short enough not to get cold!

The cobra with bent knees

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.
Upper Body Lifts10xHead stays in neutral position. Do not arch back but lift entire back.
Half Superman10x each sideKnees & elbows locked. Lengthen spine as much as possible. Head in neutral position! Don't just lift up but also away from your center.
Half Snow Angels10x each side90 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.
Standing Side Bends5x each sideHips parallel to floor. Core engaged. Shoulders down. Do not rotate. Imagine you are in a toaster and don't want to burn yourself.

Stretching

DemoExerciseReps/SetsHow to/Cues
Shoulder Warm Up with Elastic10x Do 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
Shoulder Stretch on Knees20secLook at hands. Elbows locked. Arch your back. Hips over knees or slightly further back. Push hips towards hands.
Chest Opener at Wall2x30secBefore pushing the hips towards the wall slide down as much as possible until throat faces the wall. Then push hips towards the wall.
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!
On Stomach Hip Opener with Yoga Block40sec each sideDo not arch lower back. Isolate stretch in hip flexor. Keep hips parallel to the floor.
Half Split40sec each sideHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Half Split Back Knee Bent Against the Wall40sec each sideHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Active Sphinx10xPush arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!
Cobra10xUse back musces to raise. Start with hands next to chest. Squeeze elbows along body. Push diagonally back and up with arms. Pull head back to create even arch.
Cobra hold20secUse back musces to raise. Start with hands next to chest. Squeeze elbows along body. Push diagonally back and up with arms. Pull head back to create even arch.
Cobra With Straight Knees30secShoulders down. Arms push diagonally back & up. Feet flexed push hips towards arms creating a even arch in lower back. Engage your hips!
Cobra with Knees Bent against the Wall40secHips 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 Bent Knees30secHips stay on floor as low as possible. Actively open hips. Push diagonally back with arms, shoulders down, squeeze shoulder blades behind back. Pull head & fett towards each other. Create even round.
Yoga Bridge2x30secPush hips forward. Even rounding of the back.
Klaritas Extended Morning Stretch8xPut your chest on the floor as close as possible to the knees during the first move. Head guides the movement. Knees are static in one place. Do not allow them to move
Knee Bridge Wall Taps8xLengthen spine at beginning. Shoulders down. Arms glued to ears. Open each part of the back one by one.
Knee Bridge Wall Walks2x4Lengthen 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 while time.
Knee Bridge Wall Walks2x20secLengthen 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 while time.
Bridge From Floor2x4Go up through hamstring bridge first. Then extend the elbows. Push hips towards ceiling. Pull head back trying to look at heels. Create even arch.

Cool Down

DemoExerciseReps/SetsHow to/Cues
Upper Body Lifts on Stomach Hands behind Head10xInterlock fingers. Head stays in neutral position. Legs are together and glutes are engaged at all times.
Leg Swimming on Stomach30secForehead stays on floor. Knees locked. Feet parallel. Quick, controlled, fast movements
Rounded Rehab Crunches2x10Go slow & round 1 vertebral at the time.
Legs behind the Head Rehab Touches10xGo slow. Place your arms along the body not under your hips. Lengthen your spine. Knees locked. Feet together
Heels to Sky10xStraight up! Not in an angle. Stay in line!

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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