Name: Playbook - Aaron Crouch - Free Up Your Low Back
Uploaded: 2023-04-23T14:19:11.717Z
Duration: 10 min
Description: Free Up Your Low Back

Beccah

This circuit can be used as a sitting break, or movement prep prior to a workout. The hips and upper back sandwich the low back, and typically don’t move well which causes a cranky low back. Use this routine to pry open your body after long hours spent in the sitting position.

The hips and upper back sandwich the low back. Typically low backs get cranky when those zones don’t move well. This circuit will address the hips and thoracic regions at a rudimentary level, and can serve as a quick movement break in the day.

The goal is to get the heel to your butt, while your cross over knee stays on the ground, and then rotate chest to the ceiling to try and touch shoulder to the floor.

Pretzel Stretch

Pause at each step from hands to elbows and then reach through. Focus on your breathing with long inhalation and exhalation in each position.

90/90 Rotate and Reach Through

Once in the position, alternate with pressing your knees out with your elbows and then squeezing your knees together. The active and passive combination will help open up the tension.

Butterfly

Try to get the legs at a 90 degree angle from each other. Keeping the legs flat and toes to the ceiling, reach with your opposite hand towards the toe.

V Sit Reaching

The crossover knee HAS TO BE higher than your belt line and in the floor. Palm to the ceiling and try and get your shoulder flat to the floor while rotating.

Sidelying Rotation

The key is DEAD LEGS. Leave your hips on the floor and just use your reaching arm, head, and ABs. Keep the chin tucked and imagine bringing it to your arm pit. Roll up to EACH SIDE

1/2 Roll Ups on Your Back

The key is DEAD LEGS. Keep the front of the hips on the floor while your upper half rotates. Lead with your thumb and imagine drawing your shoulder blade into your back pocket as your reach.

1/2 RollUp on Your Stomach

Keep your shoulders flat to the floor as your leg reaches across the body. Goal is to bring your toe to your opposite hand.

Iron Cross

Reach up with your heel first, and then attempt to touch opposite hand. Keeping the chest and hands on the floor during the reach is the goal.

Free Up Your Low Back

Community

More workouts from Aaron Crouch