Help reduce back pain: strengthen the core muscles

60 second stretch flexibility training
Boat pose for back pain relief

This weeks flexibility exercise strengthens the abdominals and spine muscles. Having a strong core helps increase mobility of the hips and spine. A strong core also helps improve posture, alignment, reduces stiffness and pain. 

While performing the exercise:

  • Imagine lengthening the spine
  • Engage the abdominals
  • Keep the shoulders, neck and fascial muscles relaxed 
  • Maintain an even breath

Warning:  this video is for demonstration purposes only. If you suffer from back pain, or pain in general, consult a medical professional and get clearance before attempting any exercises on our site. 

Read the transcript: 



Hi guys welcome to Sarahs’ sixty second stretch. Today we're doing a strengthening exercise for the abdominals. 

We're going to sit up onto our sit bones.

Roll the shoulders back and bend the knees.

Take hold of your hamstrings.

Lift the chest up towards the ceiling. 

So you're lengthening through the back. 

Lean back and lift the legs up. 

You're really thinking about keeping almost an arch to


Chest up towards the ceiling.

You can hold it there. 

Or, if you want a little bit more of a challenge then extend the arms open to the side. 

We're engaging those abdominals. 

Pulling up nice and tall.

Rolling those shoulders back. 

Taking a deep breath. 

And then coming back down and 

shaking it out. 

Thanks for tuning in.

See you next time. 

Take a peek inside an Extensa routine 

Whether you are considering becoming an Extensa instructor or perhaps you would just like some exercises to relieve your own upper body stiffness, this mini routine will give you an idea of our program and help improve your upper body flexibility. 

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