3 MOVES FOR A STRONGER LOW BACK

Low back pain is one of the most common chronic conditions among adults today.

If you're like me, you're at a desk most of the day, which can place stress on our spine and eventually lead to bulging or herniated discs and and low back pain. Here are 3 simple moves you can perform to fight back against the effects of sitting!

Exercise #1: Bird Dog

The idea in the Bird Dog is to keep your core stable while your arms and legs move. Here's how to do it:

  1. Place your hands below your shoulders and knees beneath your hips (shoulder-width apart and hip-width apart, respectively). 
  2. In this table-top position, pull your abs in and up. 
  3. Exhale as you lift your left arm forward and right leg back. 
  4. Inhale as your lower your arm and leg back to the starting position.
  5. Switch sides.
  6. Perform 10 reps on each side x 2 sets.

EXERCISE #2: SUPERMAN

This exercise strengthens your low back & buns - plus, your shoulders will get a little bit of a burn! You'll notice that I'm only lifting my chest and legs a few inches off the ground - this is to protect my low back. 

  1. Lie face-down and place your arms in front of you with your palms facing each other. 
  2. Squeeze your buns and draw your shoulder blades together.
  3. Exhale as you lift your chest and legs. 
  4. Inhale as you lower your chest and legs back to the starting position.
  5. Repeat for 10 reps x 2 sets.

**Your arms will also lift off the ground, but focus on lifting your chest in order to engage your low back. 

EXERCISE #3: BACK EXTENSION WITH ROTATION

We're adding onto a typical back extension with this one. Take this exercise slow and steady, and only rotate as much as you comfortably can. The idea is to protect and strengthen our low back - not to go big on speed or range of motion. 

  1. Lie face-down and place your hands behind your head with your elbows to the side.
  2. Squeeze your buns and draw your shoulder blades together.
  3. Exhale as you lift your chest & rotate slightly to the right.
  4. Inhale as you lower your chest back to the starting position.
  5. Repeat toward the left side. 
  6. Perform 10 reps on each side x 2 sets.

**Keep your head and gaze in line with your spine the entire time. This means you'll be looking down, then slightly to the right and left. 

 

Enjoy this challenge, ladies!! If you try it, let me see it! Post to Instagram using the hashtag #HMBgirl! Get after it, girlie!