Our lead Kinesiologist A.J. Stephen provides a step by step demonstration of the most efficient drills to speed up healing and prevent future back pain from taking place. Have a watch!
Dead Bugs
Lie face up on your mat with your arms in the air above your torso and your legs in the air with your knees at 90 degree angles. Lower the opposite arm and leg toward the floor in a slow and controlled fashion. Return to center and then repeat on the other side.
Keep your lower back flat against the ground throughout the duration of the movement. If it starts to come off, reduce your range of motion accordingly.
Core work is key to reinforce stability in the spine, improve performance and reduce injury risk. Aim for 8-10 repetitions on each side.
Superman Holds
Lie on your chest with your arms extended over your head. Looking at the floor, lift your arms, and legs up toward the ceiling. Feel as if you’re reaching far away from your body with your hands and feet.
Hold for 3 seconds and repeat 10 times. This exercise promotes erector spinae muscle engagement and anterior pelvic tilt. The kryptonite of excessive sitting and poor slouchy posture.
Scorpion Stretch
Lie face down and place your hands at your sides. Keeping your shoulders touching the ground, raise the left foot straight up into the air. Bend at the knee and bring your left foot over to your right side. Tap the ground with your toes.
Return the left leg to the ground and repeat on the other side. Repeat for 4-8 reps per side
This mobility drill helps mobilize the lumbar and thoracic region of the spine and like the superman, also deters excessive spine flexion.
Figure 4 + Rotation
Lie on your back with your legs bent and feet flat on the ground. Place your right ankle on your left knee. Holding this position, make contact with the ground with your right foot. Hold for 2 seconds and then return to the starting position.
Repeat 5 times and then switch to the other side.
Standing Hip Tilts
This exercise is very similar to cat/cow, except performed from a standing position. With your arms over your head, alternate between anterior and posterior tilt while keeping the rest of your body still.
More freedom for your pelvis to move means less tension and strain on your muscles, tendons and ligaments, and less likely to cause a tear.
Work With A Pro
At Stephen Fitness & Rehabilitation, we provide one on one personal training and exercise therapy in the comfort of home.
We prescribe and supervise exercise routines that are specifically designed for individuals in London & Oakville, Ontario dealing with lower back pain.
Contact us to learn more about how we can help you or your loved one(s) become stronger, more mobile and independent in the comfort of home!
