Back exercises to improve mobility

60 second stretch
Sarah performing a back extension

This weeks stretching exercise is designed to strengthen the core and improve spine mobility. Improving back flexibility helps reduce back pain and stiffness, improves posture and helps reduce the risk of injury. Focus is on bracing the abdominals, keeping the hip bones pressed to the ground and rotating from the ribcage. Exhale on the rotation and inhale as you release to the floor. 

Read the transcript: 

Hi guys welcome to Sarah’s 60 second stretch.

We’re doing a back extension today.

So we're going to do a spinal rotation.

We're going to extend the right arm out in front.

We're going to place the left hand behind the head. 

We're pressing the hip bones into the ground. 

We're engaging the abdominals and then we're going to rotate

the ribcage lifting the elbow up and looking towards the ceiling. 

Coming back down.

So the right arm does support you.

Let's think about the rotation as opposed to lifting. 

Let's take a deep breath exhale rotating on the spine and coming down. 

And it doesn't have to be a big rotation. It really depends on your flexibility. 

Exhale, getting as much rotation through the rib cage as you can.

Let's just do it one more time and

then coming down and relax.

And of course, you've got the other side.

Thanks for tuning in see you next time.

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