Name: Playbook - Michelle Schwartz - Sore and tight back?
Uploaded: 2024-01-03T18:23:02.362Z
Duration: 15 min
Description: Sore and tight back?

Very informative and helped release the pain I was feeling in my low back.  Also, it helped remind me of proper engagement, which I forget about on a daily basis.

Diana kennedy

Perfect for strengthening my back to pick up my toddler!

Amorena

Pregnancy and postpartum puts a LOT of pressure on your low back. With added weight of a baby or motherhood activities, it’s a very common struggle for many women. 

Watch these tutorials to see how to prevent and heal this issue. 

There are strengthening exercises as well. Try them out.

- start in tabletop position
- Breathe in fully expanding your lungs with your chest up and shoulders back
- Exhale in one short and one long breath tightening your core in the front, back and sides of your rib cage pulling your spin upward

2-Step breath Cat-Cow

With hands on bench or chair and body in tabletop, start with neck straight 
Relax upper and mid back and lower neck slightly toward the ground. 
Press back up to neutral

Bench supported back stretch

Start in tabletop on hands and knees. 
Place one hand behind your head. 
Bring bent elbow toward planted hand. 
Open your side body and bring elbow toward ceiling.

Tabletop thoracic rotation stretch (each side)

Lie on your back with knees bent. 
Bring your arms overhead on the ground. Drag your elbows down to your sides engaging your back muscles.  
Release back to full extension.

Lying pull downs - stretch

Dynamic stretching back

Do 8 reps each. Can do bodyweight or band then work your way up in weights

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

- Start with one hand and knee on the bench, and one hand with a dumbbell and foot on the ground. 
- Pull dumbbell to lower rib cage/hip, squeezing your back muscles at the top.
- Lower down with control

Bench Dumbbell Single Arm Row

Place one foot on a bench or chair and one foot on the ground
Hinge backward, pushing your butt to the wall behind you and maintaining a flat back
Push you foot into the ground to stand tall

Bench supported single leg deadlift

- Inhale, expanding rib cage forward, sides and backward 
- Exhale and tighten core zipping up your abs
- Slowly lower chest toward ground, with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower until you feel a slight stretch in your hamstrings
-reach your hands out in front of you while maintaining a flat back 
- Drive your hips forward and use your hamstrings to power back to standing

Bodyweight deadlift + crib reach

Start with your feet offset - one foot under you, the other foot as a kickstand to the side and slightly behind 
Hinge at the hips with back flat and a slight bend in knees.
Press heel under you into floor and squeeze glutes to stand tall 
REPS PER SIDE

Staggered Romanian deadlift

- Lay on the floor with your legs bent, band above your knees
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Banded Glute bridge

Start standing with band above knees. 
Kick one leg backwards while keeping balanced 
REPS PER SIDE

Standing kickbacks (band)

Back strengthening exercises

Do 30 seconds of an exercise 
Rest as needed
Complete the circuit 2x through

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side
Reps are per leg

Dead bug (each side)

- Breathe in fully expanding your lungs. 
- Exhale as you perform the entire move tightening your core in the front, back and sides of your rib cage. 
- Slide one of your heels out 
- Lift leg toward ceiling 
- Lower leg and bring back to start
- Alternate sides with the desired rep range total between both sides.

Heel kick out + leg raise on back (breath work)

Lying single leg raises 8 each side

- Start lying on back with one leg crossed over the other
- Crunch up place hand on crossed knee
- Pause and hold for 2 seconds before releasing
- Complete desired reps then switch to the other side

Lying cross leg crunch press and hold (8 each side)

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side plank hip raises RIGHT (each side)

Core strengthening exercises

Start in a seated position. 
Clasp hands behind your back and pull your hands backward until you feel a stretch in your chest. Hold for time. 
You can also pull hands backward and upward for a deeper stretch

Chest opener - stretch

Start in a seated position with good posture keeping your shoulders stacked over your hips. 
Gently curl your shoulders toward your belly and hold for a few seconds. 
Release to neutral. Then curl your shoulders backward expanding your chest.

Seated cat cow

Start kneeling with your hurt on your heels. 
Stretch one arm toward the ceiling with your opposite hand on the ground for support. 
Breath in this position for 15 seconds. 
Switch sides

Sore and tight back?

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