Name: Playbook - Sarah Herse - Lower back mobility routine
Uploaded: 2024-03-20T21:08:54.888Z
Duration: 15 min
Description: Lower back mobility routine

A. Lower Back Routine x 4 Sets:
A1. Childs Pose x 30 seconds
A2. Cat/Cow Pose x 30 seconds
A3. Alternating Bird Dog (tempo - perform these slowly) x 10 reps (5 reps/side)
A4. Prisoner Good Morning x 10 reps 
A5. Cobra Pose Hold x 30 seconds
A6. Deadbug x 30 seconds (slow and controlled)

A. Lower Back Stretch Routine x 4 Sets:
A1. Childs Pose x 30 seconds
A2. Cat/Cow Pose x 30 seconds
A3. Alternating Bird Dog (tempo - perform these slowly) x 10 reps (5 reps/side)
A4. Prisoner Good Morning x 10 reps 
A5. Cobra Pose Hold x 30 seconds
A6. Deadbug x 30 seconds (slow and controlled)

- Starting on all fours send your hips and butt back as far as comfortable while extending your arms out straight
- Should feel the stretch in your back and arms 
- Take a few deep breaths and stay in that position for a few seconds.

Childs Pose Hold

- Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips.
- Think of the spine as a straight line connecting the shoulders to the hips. Keep the neck long by looking down and out.
- Curl your toes under and tilt your pelvis back so that your tailbone sticks up.
- Let this movement ripple from your tailbone up your spine so that your neck is the last thing to move.
- Your belly drops down, but keep your abdominal muscles hugging your spine by drawing your navel in.
- Take your gaze gently up toward the ceiling without cranking your neck.
- Tip your pelvis forward, tucking your tailbone. Again, let this action move up your spine. Your spine will naturally round. Draw your navel toward your spine.
- Return to starting position to complete rep

Cat/Cow

*Perform these slow and controlled*
(10 reps - 5/side)

- Start on all fours with knees underneath the hips and wrists under the shoulders.
- Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
- Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
- Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.

Alternating bird dog

- Standing with feet under hips or slightly wider, place your hands behind your head and posture tall with chest up.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.

Prisoner good morning

- Place your palms flat on the ground directly under your shoulders. Bend your elbows straight back and hug them into your sides.
- Anchor your pubic bone to the floor.
- Inhale to lift your chest off the floor. Roll your shoulders back and keep your low ribs on the floor. Make sure your elbows continue hugging your sides. Don't let them wing out to either side.
- Keep your neck neutral. Don’t crank it up. Your gaze should stay on the floor. 
- Hold for recommended time and slowly lower back down

Cobra pose hold

*Perform slow and controlled throughout movement*

- Lay with your knees bent at 90 degrees and feet off of the floor.
- Reach your fingers toward the ceiling.
- Glue your lower back to the floor.
- From this position, reach opposite hand, and opposite foot our as far as you can without losing lower back contact to the floor, exhaling as you reach.

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