09/21/2021
This week I’m going to go over back pain which is one of the most common type of pain worldwide.
Try out these exercises to relieve your back pain by strengthening the core. Complete 3 sets of 10 reps or 2 sets of 15 reps.
➡️ Partial crunch. Lift up only the shoulders. If you get neck strain, use a towel or blanket and place it behind your head (I’ll be posting a video about it soon)
➡️ Deadbug. Remember, the lower the legs go, the more potential strain on your back
➡️ Pilates toe/heel taps. Targets the lower abs
➡️ Abdominal bracing. A great one to practice so you can learn how to engage and activate the core and transfer this skill to other exercises and movements.
➡️ Straight arm pull downs. I ❤️ this one. It targets the back, core and triceps and it teaches you to engage the core while standing
➡️ Bridge. Great for the glutes, back, hamstrings and calves. It’s also a nice stretch for the back. If you put your heels on the floor and have the toes pointing up as you do it, it targets those areas even more
➡️ Bird dog. This one is great! It targets your back and core in a gentle and effective way and teaches you how to align the spine and maintain your rotary stability. This one looks easy but it’s actually hard to get it right, even I mess up sometimes!
➡️ & Child’s pose. You can’t do wrong with this one 😌. It stretches out the spine, relieves tension and so much more. While in child’s pose, move both hands to the right and hold for 30 seconds and then both hands to the left for 30 seconds. You’ll feel a stretch all along the side of your body and it’s wonderful!
