Make your back feel better – Different options
Recovery Blocks
Back mobility and relief - More Basic
Circuit
x 1
The purpose of this block is to improve back and spine mobility (active or sedentary). The block is to be done mainly for work-ins or on a daily basis. This can be added before a workout too.
Also, the goal is that this block will be available outside of the gym environment and therefore, it is an unloaded block.
The first exercises in this block are organized in a way in which they are performed on the ground to begin with and later moving up into standing position. Starting with smaller range of motion (ROM) which slowly increases as the block continues . The last exercise is to bring the body back to homeostasis in lying position and be done just once at the end of the second set or on both of the sets.
GAR
ULT
Restore Childs Pose Lat Reach
reps
10
Tempo
controlled
| Set | Reps | Tempo |
|---|---|---|
| 1 | 10 | Controlled |
Starting with a small movement and slowly increasing the ROM. Make sure to allow extension for the spine and relaxing it.
UMT
Prone T-Spine Rotation
reps
6 per side
Tempo
controlled
| Set | Reps | Tempo |
|---|---|---|
| 1 | 6 per side | Controlled |
This to improve the mobility of the spine in a transverse plane.
LMT
Band Step Type 2 Reaches
reps
6 per side
Hold
5s
| Set | Reps | Hold |
|---|---|---|
| 1 | 6 per side | 5s h:m:s |
Make sure to actively reach up and engage core to maintain body strength. Breathing mey feel a bit restricted, however, try to keep breathing in a relaxed and controlled way.
LAR
UMT
1/2 Kneeling Ankle Rocks
reps
6 per side
Tempo
controlled
| Set | Reps | Tempo |
|---|---|---|
| 1 | 6 per side | Controlled |
Unloaded Back mobility - More advanced
Circuit
x 1
The purpose of this block is to improve back and spine mobility (active or sedentary). The block is to be done mainly for work-ins or on a daily basis. This can be added before a workout too.
Also, the goal is that this block will be available outside of the gym environment and therefore, it is an unloaded block.
The first exercises in this block are organized in a way in which they are performed on the ground to begin with and later moving up into standing position. Starting with smaller range of motion (ROM) which slowly increases as the block continues . The last exercise is to bring the body back to homeostasis in lying position and be done just once at the end of the second set or on both of the sets.
ULT
Prone Quad Front-to-Back Sway T1 HpDC
reps
10
Tempo
controlled
| Set | Reps | Tempo |
|---|---|---|
| 1 | 10 | Controlled |
Starting with a small movement and slowly increasing the ROM. Make sure to allow extension for the spine and relaxing it.
ULT
Single Leg Child’s Pose
reps
6 per side
Hold
5-10s
| Set | Reps | Hold |
|---|---|---|
| 1 | 6 per side | 5-10s h:m:s |
To make this a bit more of an active stretch, hold for 5s-10s and repeat for 6 time per side.
LAR
ULT
Step Forward Flex then Step Back Extend
reps
6 per side
Tempo
controlled
| Set | Reps | Tempo |
|---|---|---|
| 1 | 6 per side | Controlled |
This movement is to continue the former exercises in a standing position and to prepare for the next ones.
ULT
Preposition Step Bend to Overhead Reach
reps
6 per side
Tempo
controlled
| Set | Reps | Tempo |
|---|---|---|
| 1 | 6 per side | Controlled |
Actively reach down/up focus on breathing, expanding lungs (inhale) during back extensions and exhale during flexion.
UMT
Preposition Step Rotational Reachback
reps
6 per side
Tempo
controlled
| Set | Reps | Tempo |
|---|---|---|
| 1 | 6 per side | Controlled |
This to improve the mobility of the spine in a transverse plane.
UMT
Bentover Rotations
reps
6 per side
Hold
5s
| Set | Reps | Hold |
|---|---|---|
| 1 | 6 per side | 5s h:m:s |
Make sure to actively reach up and engage core to maintain body strength. Breathing mey feel a bit restricted, however, try to keep breathing in a relaxed and controlled way.