These can be done just about anywhere, anytime, with no equipment…and with 3 different levels of difficulty, by just about anyone.
This has many different names, but whatever you want to call them, there should be minimal trunk movement, the spine straight & level.
Easy: start out just 1 leg, then 1 arm at a time
Moderate: do opposite leg & arm at the same time
Challenging: tap elbow-to-knee underneath OR try same side arm & leg
Yes, the plank – remember doing these in P.E. class? Great things withstand the test of time. Just like with the Bird Dogs, there should be minimal body movement, spine as straight & level as possible!
Easy: start out with forearms on a wall
Moderate: forearms on a countertop, or a chair
Challenging: on the floor. Or for a real challenge try them on an exercise ball!
Easy: start out holding onto a railing or sink then sit back a bit to focus the effort on the buttocks muscles = less strain on the knees
Moderate: hold arms out front & increase depth of the squat
Challenging: raise arms up overhead, staying tall & erect
“Posterior Chain” Stretch:
What is the “Posterior Chain?” It’s the chain of tissue, including nerves, muscles, & fascia that runs all the way down the backside. The hamstrings, sciatic nerve, and Achilles tendon are all part of this chain.
Easy: start out with hands on a wall or a counter top for support; lower slowly until a stretch is felt
Moderate: lower hands to a coffee table, a low chair, or a foot stool
Challenging: now hands to the floor, but pay attention – DON’T OVERSTRETCH! You can really do some damage.
Lunge / Hip Flexor Stretch:
Tight hip flexors are a primary driver of low back pain! The more we sit, the tighter they get, & the more we need to stretch them. Be sure to hold this stretch at least 30 seconds.
Easy: put forward foot up on a bench / chair / low table; slowly move body forward until stretch is felt
Moderate: both feet on floor, use a chair on each side to support your weight, lower down, bending back leg
Challenging: no hands, go deeper so your back knee touches the floor; try raising arms up overhead & even turning towards front leg
CONGRATULATIONS! Now your body is activated, loosened up, & you’re ready for whatever’s next!
Trouble or pain with any of these? Please reach out to us via email or phone call, so one of our experts can help you!