Do you suffer from chronic back and neck pain? Practice the following five exercises on a weekly or bi-weekly basis and get rid of that aching back!
Full Body Roll-Up
- Strengthens core in a slow, controlled motion.
- Teaches you to articulate your spine.
- Stretches the muscles in the back and legs that cause tightness in the back
A) Lie flat on your back with your arms extended overhead.
B) Inhale arms to the sky, exhale and slowly roll up into a “C” curve reaching for your toes. (Think about threading your belly button to your spine, and activate your transverse abdominus.)
C) Inhale and start to slowly go back in a C curve.
D) Exhale as you uncurl your body one vertebra at a time back into the mat.
Be sure to keep your feet on the ground as you move slowly. Perform 6-8 roll-ups.
Bird Dog
- Teaches the body to use core for stability
- Strengthens abs and low back
- Lengthens spinal column/posture
A) Kneel on the mat on all fours. Reach one arm long, draw in the abdominals, and extend the opposite leg long behind you.
B) Repeat on the other side.
Perform 8-10 per side. Move slow and steady, holding arm and leg out momentarily before switching.
Forearm Plank
- Strengthens all core muscles
- Engages stabilizers
- Teaches lengthening/posture
A) Begin lying on the floor with your forearms flat on the floor, making sure that your elbows are aligned directly under your shoulders.
B) Engage your core and raise your body up off the floor, keeping your forearms on the floor and your body in a straight line from head to feet. Keep your abdominals engaged and try not to let your hips rise or drop.
Hold forearm plank for 30 seconds to start, trying to progress to a 60-second hold.
This article originally posted on HuffingtonPost.com.
