Back Mobility Routine

FLEXIBILITY – Length 18:00 – Items needed:

• Foam roller
• Massage ball, tennis ball, or peanut

This routine was designed to strengthen, flex, and extend the muscles of the back, spine, shoulders, and hip flexors. The last stretch is optional and for those who are advanced and need more of a challenge. Always listen to your body.

Tips to help you get the most out of this workout:

• Always watch the related videos listed before doing any workouts or routines. This will ensure you're familiar with each of the exercises used in the routine.
• Track your sets and reps. Don't worry if you can't do all of the reps I suggest. Instead, make sure to write down how many you did do so you can try to do one or two more next time.
• Suitable for beginner level 2 and up.
• A warm-up is needed before using this routine.
• Make sure you've been cleared by your health professional before starting any exercise programs.
• Always leave a day of rest between flexibility training sessions; more is not better.
• To increase your flexibility, use this routine 2-3 times a week for 4-8 weeks. If you are new to stretching, you should perform splits training once per week. After at least two weeks, move on to twice per week.

Click the pink text if you'd like to go directly to any related video used in this routine. The links will provide you with more information about each tutorial, including its description and related videos.

Spinal contractions

Cobra stretch

Up and over stretch

Psoas massage

Lunge

Bow stretch

Half bridge stretch

Bridge stretch

Camel stretch

Pigeon