Fitness Training To Help Restore Your Body And Revitalize Your Life.

Level 1: Lower Back Pain


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Introduction

  • Below are exercises that relate to prevention of back pain and increased mobility
  • Use these exercises below AFTER your assessment to understand where to go from step one
  • Repeat exercises daily

Self Assessment

  • After your assessment, you will have an understanding of where to start and direction
  • Utilize a friend or tripod to document your test and progress
  • Spend the most time on areas of most concern
  • Perform test multiple times throughout your progress

Tissue Release/Foam Roll

1. Foam Roll: Lower Body (Glutes, IT-Band, Quads, Hamstrings)

  • Provide consistent and deliberate pressure on highlighted areas
  • Use before and after exercise for injury prevention and muscle adhesion release
  • Spend more time on those areas of most tight
  • Perform daily
  • 3-5 minutes before and after a routine

2. Tissue Release: Glutes

  • Lie on Tennis ball with leg slightley bent or crossed over opposite knee
  • Relieving tension in the glutes develops more free movement internally/externally through hip
  • Small and deliberate pressure
  • Perform before and after routine or daily depending on tightness for 3-5 minutes

3. Tissue Release: Hip Flexor

  • Lie on stomach placing small medicine ball or volleyball between base of hip bone and top of quad
  • Reach and exhale with the same side arm and leg stretching area simultaneously
  • This can be done before and after routine depending on severity
  • Perform :30-1:00 on each side

4. Tissue Release: Psoas Release

  • Lie on stomach placing small medicine ball or volleyball just outside of navel and one inch down
  • Reach and exhale with the same side arm and leg stretching area simultaneously
  • This can be done before and after routine depending on severity
  • Breathe through exercise and feel muscle loosen up
  • Perform :30-1:00 on each side

Mobility

1. Mobility: Foam Roll Thoracic Extensions

  • Begin by lying on your back with knees bent, butt on floor and foam roll directly underneath shoulder blades
  • Place hands on ears, close elbows off and open chest up slowly as you exhale
  • Perform in slow repetitions holding for 3-5 seconds, coming up then returning
  • Perform 1 set of :30-1:00 before routine and several times on off days

2. Mobility: Side-Lying Windmill

  • Begin by lying on your side with a foam roll underneath top knee (bent at 90 degrees)
  • Reach top hand past bottom hand then scan floor exhaling until arms from a "T" with body
  • Reach to bottom arm and repeat
  • Try to keep top knee on foam roll during entire movement
  • Go slow and try to scan hand as close to floor as possible
  • This can also be done without foam roll by bringing other knee up
  • Perform 1 set of 5 each side before routine and several times on off days depending on severity

3. Mobility: Split Stance Wall Twist Hold

  • Begin by standing in a split stance with inside leg forward next to wall
  • Press back heel down, tilt pelvis forward and squeeze back glute
  • once you feel a good pull from calves through to the hip flexor, begin with twist
  • Perform 1 set of :30-1:00 before routine and several times daily

4. Mobility: Pelvic Tilts

  • Begin in standing upright position with hands on hips
  • Separating upper and lower body, tilt pelvis side to side and front to back
  • Perform 1 set of :30-1:00 before routine and several times daily