Name: Playbook - Eliza Katoa - Back Mobility to Lessen Back Pain (do this 3-5x per week)
Uploaded: 2024-04-14T21:11:06.340Z
Duration: 10 min
Description: Back Mobility to Lessen Back Pain (do this 3-5x per week)

This was what I needed. Tweaked my knock hard.

Tiffany

Struggle with back pain? Me too! 

These back movements will make a HUGE difference for you. I love doing this right when I wake up or I’ll incorporate these movements into my warm-ups right before I workout! 

Try and do this at least 3x per week minimum!

Lie on your mat on your stomach. Extend your arms out wide at shoulder level. 
Turn your head to look at your left fingers so your right ear is on the ground. 
Lift your left leg off the floor and bend the knee. 
Take the leg across the body towards your right fingers. It doesn’t matter if it doesn’t make it all the way, but try to pull away from your hips and twist your spine to enhance the stretch. 
Take a deep breath at the end of the posture before you release back to the starting pose. 
Repeat on the other side.

Scorpions

Start by laying on your side.

Bend your top leg and bring it across your body. With your bottom arm, grab your knee and hold so you feel a stretch in your back.

With your top arm, you will grab your bottom leg foot and bend it towards your glute and hold. 

Hold this position and gently rotate your top shoulder so you’re opening up your chest. Repeat on both sides.

Quad stretch with upper body rotations (20 each side)

Begin in a tall kneeling position with your knees and feet hip distance apart, toes pointing straight back, and hands clasped together and straight above your shoulders. 

Inhale and feel your chest lift, as if there were a string connecting your sternum to the ceiling.

Press down through your lower legs, draw your shoulder blades together, and lift your chest up. Shift your gaze up and back, without craning your neck. Move only as far as you can with control.

Hold for five to 10 breaths. On an inhale, return to the starting position, with control and leading from your chest.

Kneeling back arch with arms overhead

Cat cow (10-20 reps) into side to side rocks (10-20reps)

Your body should be perfectly vertical, your feet should be off the ground, and your shoulders and elbows should be locked out while you hang from the bar. Then allow your body to relax and decompress, and your shoulders to abduct; this is a passive exercise/stretch.

Dead hang (passive)

Back Mobility to Lessen Back Pain (do this 3-5x per week)

Full Body Mobility

Linda

Jazmyn Folauhola

Exercises For Knee Pain

Serena

Emma

Stretches to relieve back pain

F4F day 1 complete! Keeping it recovery focused today with mobility & stretches, half of today's workout and a walk 🚶‍♀️

Back Mobility to Lessen Back Pain (do this 3-5x per week)

Community

More workouts from Eliza Katoa