Supinated Banded Knee Tuck
Low Back Aid
•
1m 0s
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.
Up Next in Low Back Aid
-
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 :)
-
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.
-
Jefferson curl (Toe elevated)
2-3x10-12 reps here light or just go 60s. Breathing into the lower back as you roll forward is crucial to open up the back side of the body.
