Dead Man
Low Back Aid
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1m 10s
3 sets of a 1 minute hold. Don't let the pelvis tilt forward. If you keep it tucked you'll notice the core engage, and hamstrings come to the party as well. You should not feel this in your lower back, if you do you are over extended. Breath into low belly NOT chest / shoulders / neck
Up Next in Low Back Aid
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Supinated Banded Knee Tuck
3 sets of 30-60s of reps. It's all about maintaining a tucked pelvis which in this case will put you more natural. We are essentially learning how to move the leg ON the hips without the hips/lower back moving. Inhale as you go out, exhale as you tuck in.
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Sploodle
3 sets of 1 min hold. Focus on breathing into the low belly and obliques (side body). Again we are learning how to engage the hips on the side without moving the pelvis/lower back. Pelvis tuck is crucial here or you 1) won't feel the hips 2) will feel the lower back. enjoy the cramp on this one :)
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Panther walk
3x100-200ft It's all about controlling the spine here. This movement is great to explore making a movement go from feeling too segmented to fluid. It you notice the low back, knee, or shoulder joints try exploring how you are breathing and the position of the knee/hip to change what you feel.
