Back Mobility Routine

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Beginner tutorials
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Flexibility tutorials
Hula hoop, chair, and hammock tutorials
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FLEXIBILITY – Length 18:00 – Items needed:

This routine was designed to strengthen, flex and extend the muscles of the back, spine, shoulders and hip flexors. The last stretch is optional and for those who are advanced and need more of a challenge. Always listen to your body.

Tips to help you get the most out of this workout:

  • Always watch the related videos listed before doing any workouts or routines. This will insure you’re familiar with each of the exercises used in the routine.
  • Track your sets and reps. Don’t worry if you can’t do all of the reps I suggest. Instead make sure to write down how many you did do so you can try and do one or two more next time.
  • Suitable for beginner level 2 and up.
  • A warm up is needed before using this routine.
  • Make sure you’ve been cleared by your health professional before starting any exercise programs.
  • Always leave a day of rest between flexibility to gain sessions, more is not better.
  • To increase your flexibility, use this routine 2-3 times a week for 4-8 weeks. If you are new to stretching you should perform splits training once per week. After at least two weeks move on to twice per week.

Click the pink text if you’d like to go directly to any related video used in this routine. The links will provide you with more information about each tutorial, including, it’s description and related videos.

Spinal contractions

Cobra stretch

Up and over stretch

Psoas massage

Lunge

Bow stretch

Half bridge stretch

Bridge stretch

Camel stretch

Pigeon

Responses

  1. I tried this today and was surprised!!! I was instructed by my doctor to start doing light stretching again and I love that you have variations for people with less flexibility. I was able to do it all, but stayed in half cobra and my arms won’t straighten for bridge. Other than that, I could do all of this! I will do it twice a week! THANKS SO MUCH!!!!