DAILY 10 MINUTE MOBILITY ROUTINE(BACK PAIN RELIEF) – BullyJuice

Increase your flexibility with this 10 minute mobility routine! You can do this routine daily! Great for an active recovery day and also a warm-up before going on a jog or before a workout.

————————-

The mobility movements in this video are designed to decrease back pain and increase flexibility! Here are a few examples of the moments in this video and how to do them.Lunge reachTo begin the Lunge and Reach Left, get into the high lunge position with your left foot forward and your right leg extended behind you.Place your right hand on the ground so that it is level with your left foot. Aim to have the greatest range of motion throughout the movement as possible, with your goal being to touch the ground with your left elbow and twist to reach up towards the ceiling with your left hand.Hold each position for around 2-3 seconds and then repeat on the other side.Remember that you can always check the tutorial videos in the to see the Lunge and Reach demonstrated at full speed, half-speed, and from multiple angles.

Trunk rotation The trunk rotation stretch can help relieve tension in your lower back. It also works your core muscles, including your abdominals, back muscles, and the muscles around your pelvis.To perform the trunk rotation stretch: Lie on your back and bring your knees up toward your chest so your body is positioned as if you’re sitting in a chair. Fully extend your arms out to the sides, with your palms face-down on the floor. Keeping your knees together and hands on the floor, gently roll both bent knees over to your right side and hold for 15–20 seconds. Return to the starting position and repeat step 3 on your left side, again holding for 15–20 seconds. Repeat 5–10 times on each side.

Cat-cow stretchThe cat-cow stretch is a useful exercise to help increase flexibility and ease tension in your lower back and core muscles.To perform the cat-cow stretch: Get onto your hands and knees with your knees hip-width apart. This is the starting position. Arch your back by pulling your belly button up toward your spine, letting your head drop forward. This is the cat portion of the stretch. Hold for 5–10 seconds. You should feel a gentle stretch in your lower back. Return to the starting position. Raise your head up and let your pelvis fall forward, curving your back down toward the floor. This is the cow portion of the stretch. Hold for 5–10 seconds, then return to the starting position. Repeat the cat-cow stretch 15–20 times.You can also perform this exercise in a chair with your feet flat on the floor and your hands on your knees, making it perfect for sneaking in a few stretches at work.

source