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LOBAK Modular Back Support
Strong flexible muscles may be your best accessory for all day comfort.
David Smith, Simo Partanen Physiotherapist HBSc Kin, MPT at UCOBO
Topics: Back Pain, 30-Day Challenge, Workouts
You're reading this so you're in good company. 80% of us experience low back pain during their life. $134 billion is what we spend* each year.
If you're like us - we'd rather keep our contribution to that astronomical number in our pocket, thank you very much.
Because many of us have jobs that keep us stationary for long periods of time, we are losing the fight to survive our desk jobs, not to mention sitting in cars and trucks and wherever else.
The importance of strong, supple muscles can't be overstated. They are responsible for stabilizing your hips, pelvis and spine.
When your muscles act in harmony - it's magic.
The last thing on your mind will be your back. And that's the way it should be.
This guide will help you get back pain under control. Being strong has tons of other benefits, a better mood and a nice butt are wonderful side effects!
We've set this guide up so that every day, you get to practice classic moves. When strung together, they will improve your health and lessen the risk of back pain.
As with any exercise program, consult your health care team before starting this or any other fitness program to see if it is right for you. **
We organized this guide into Stretches and Exercises. 20-25 Minutes: Total time of Stretch and Exercise together (1 session). Stretch and Exercise at least once per day.
Stretches: Improve flexibility. At least 10 minutes total time. Choose at least 5 Stretches. Hold each for 20-30 seconds. Do 2-3 sets.
Exercises: Improve flexibility/strength. Exercises are DAY 1 through DAY 30 plus a Bonus Day. About 10 minutes total time each day. Go to desired week / day. Follow exercise routine labelled alphabetically. Hold each for 20-30 seconds. Do 2-3 sets.
Ready? Let's Do This!
Double knee to chest
Lie on your back. Grasp the front of both knees and pull towards your chest.
Goal: Stretch lower back
Nailed it! Share now!
Standing front hip stretch
Stagger feet with one leg in front (knee bent), other leg slightly back. Hands on hips. Perform a pelvic tilt (squeeze your butt).
Goal: Stretch front of hip. Both sides.
Nailed it! Share now!
Standing front/side hip stretch
Feet staggered in heel-toe stance; knees slightly bent. Push hip of leg that is behind outwards. Squeeze your butt.
Goal:Stretch front/side of hip. Both sides.
Nailed it! Share now!
Standing back of leg stretch
Stand with one leg in front with knee straight and foot pointed towards you. Bend forwards slightly and place hands on hips. Bend opposite knee, keep back/neck straight and place weight forwards gently.
Goal: Stretch back of leg. Both sides.
Nailed it! Share now!
Seated butt (piriformis) stretch
Seated with both knees bent at 90 degrees. Cross one foot over the other knee. Back straight and slightly lean forward.
Goal: Stretch butt and hips. Both sides.
Nailed it! Share now!
Kneeling front/side of hip stretch
Kneeling position with one knee down, opposite knee bent. Back straight. Arm of the knee that is on the ground, reach over your head to opposite side. Squeeze your butt.
Goal: Stretch front/side of hip. Both sides.
Nailed it! Share now!
Cat
On hands and knees, with knees under hips - arms straight. Neutral back. Tip your chin donw and raise your back towards the ceiling - (rounding your spine).
Goal: Mobilize and stretch the entire back / spine.
Nailed it! Share now!
Cow
On hands and knees, with knees under hips - arms straight. Lift your head upwards towards the ceiling and arch your back downward to the floor.
Goal: Mobilize your entire back / spine.
Nailed it! Share now!
Child's pose
On all 4's with arms in front of you. Knees bent with knees slightly wider than hips. Push weight back onto your heels while reaching out forwards.
Goal: Stretch back and shoulders.
Prone press ups
Lie on your stomach with hands out in front of your shoulders. Push up with your hands while keeping your hips down. Hold 5 seconds, 5-10 repititions, 2-3 sets.
Goal: Mobilize and strengthen your back.
Week 1
Butt strengthening 1 (glute)
Standing in an upright posture, hold onto a wall if needed. Take on leg with knee straight and reach backwards 6-12". At a 45° angle squeeze your butt. Hold 3-5 seconds, 2-3 sets.
Goal: Strengthen your butt - glutes. Both sides.
Nailed it! Share now!
Week 1
Butt strengthening 2 (glute)
Standing in an upright posture, hold onto a wall if needed. Take on leg with knee straight and reach backwards 6-12". At a 45° angle squeeze your butt. Hold 3-5 seconds, 2-3 sets.
Goal: Strengthen your butt - glutes. Both sides.
Nailed it! Share now!
Week 1
Tree pose
Stand with both feet together ein avn upright posture. Hands in front in prayer position. Slide one foot up against opposite ankle. Hold 20-30 seconds, 2-3 sets.
Goal: Strengthen core / improve balance. Both sides.
Nailed it! Share now!
Week 1
Core strengthening - Pelvic tilt
Lie on your back with arms at sides and both knees bent. Draw your stomach in (tighten those abs!) and bring your low back to the floor. Hold 3-5 seconds, 2-3 sets.
Goal: Core strengthening.
Nailed it! Share now!
Week 1
Butt strengthening 1 (glute)
Standing in an upright posture, hold onto a wall if needed. Take one leg with knee straight and reach backwards (6-12") and squeeze your butt. Hold 3-5 seconds, 2-3 sets.
Goal: Strengthen your butt - glutes. Both sides
Nailed it! Share now!
Week 1
Butt strengthening 2 (glute)
Standing in an upright posture, hold onto a wall if needed. Take one leg with knee straight and reach backwards 6-12". AT A 45° ANGLE squeeze your butt. Hold 3-5 seconds, 2-3 sets.
Goal: Strengthen your butt - glutes. Both sides.
Nailed it! Share now!
Week 1
Butt strengthening on your stomach (glute)
Lie on your stomach with arms at your sides. Lift one leg up with knee straight and squeeze your butt. Hold 3-5 seconds, 2-3 sets.
Goal: Strengthen butt (glutes) and core. Both sides.
Nailed it! Share now!
Week 1
Core strengthening - Pelvic tilt
Lie on your back with arms at sides and both knees bent. Draw your stomach in (tighten those abs!) and bring your low back to the floor. Hold 3-5 seconds, 2-3 sets.
Goal: Core strengthening.
Nailed it! Share now!
Week 1
Tree pose
Stand with both feet together in an upright posture. Hands in front in prayer position. Slide one foot up against the opposite ankle. Hold 20-30 seconds, 2-3 sets.
Goal: Strengthen core / improve balance. Both sides.
Nailed it! Share now!
Week 1
Butt strengthening on your stomach (glute)
Lie on your stomach with arms at your sides. Lift one leg up with your knee straight and squeeze your butt. Hold 3-5 seconds, 2-3 sets.
Goal: Strengthen butt (glutes) and core. Both sides.
Nailed it! Share now!
Week 1
Back/Core Strengthening
Lie on your stomach with arms at your sides. Keep hips down. Raise legs, head and chest/shoulders off the floor. Hold 3-5 seconds, 2-3 sets. (Advanced!)
Goal: Core and low back strengthening.
Nailed it! Share now!
Week 1
Butt strengthening 1 (glute)
Standing in an upright posture, hold onto a wall if needed. Take one leg with knee straight and reach backwards (6-12") and squeeze your butt. Hold 3-5 seconds, 2-3 sets.
Goal: Strengthen your butt - glutes. Both sides.
Nailed it! Share now!
Week 1
Butt strengthening 2 (glute)
Standing in an upright posture, hold onto a wall if needed. Take one leg with knee straight and reach backwards 6-12". AT A 45° ANGLE squeeze your butt. Hold 3-5 seconds, 2-3 sets.
Goal: Strengthen your butt - glutes. Both sides.
Nailed it! Share now!
Week 1
Core strengthening - Pelvic tilt
Lie on your back with arms at sides and both knees bent. Draw your stomach in (tighten those abs!) and bring your low back to the floor. Hold 3-5 seconds, 2-3 sets.
Goal: Core strengthening.
Nailed it! Share now!
Week 1
Butt strengthening on your stomach (glute)
Lie on your stomach with arms at your sides. Lift one leg up with knee straight and squeeze your butt. Hold 3-5 seconds, 2-3 sets.
Goal: Strengthen butt (glutes) and core. Both sides.
Nailed it! Share now!
Week 1
Back/Core Strengthening
Lie on your stomach with arms at your sides. Keep hips down. Raise legs, head and chest/shoulders off the floor. Hold 3-5 seconds, 2-3 sets.
Goal: Core and low back strengthening. .
Nailed it! Share now!
Week 1
Core strengthening - Pelvic tilt
Lie on your back with arms at sides and both knees bent. Draw your stomach in (tighten those abs!) and bring your low back to the floor. Hold 3-5 seconds, 2-3 sets.
Goal: Core strengthening.
Nailed it! Share now!
Week 1
Bridging
Lie on your back with arms at sides and both knees bent. Lift hips off the ground with weight through your heels. Squeeze your butt. If you get a cramp in the back of your thigh – stop and rest. Hold 3- 5 seconds, 5-10 reps, 2-3 sets.
Goal: Core, low back, and butt strengthening.
Nailed it! Share now!
Week 1
Butt strengthening on your stomach (glute)
Lie on your stomach with arms at your sides. Lift one leg up with knee straight and squeeze your butt. Hold 3-5 seconds, 2-3 sets.
Goal: Strengthen butt (glutes) and core. Both sides.
Nailed it! Share now!
Week 1
Bridging
Lie on your stomach with arms at your sides. Keep hips down. Raise legs, head and chest/shoulders off the floor. Hold 3-5 seconds, 2-3 sets.
Goal: Core and low back strengthening.
Nailed it! Share now!
Week 1
Core strengthening - Pelvic tilt
Lie on your back with arms at sides and both knees bent. Draw your stomach in (tighten those abs!) and bring your low back to the floor. Hold 3-5 seconds, 2-3 sets.
Goal: Core strengthening.
Nailed it! Share now!
Week 1
Bridging
Lie on your back with arms at sides and both knees bent. Lift hips off the ground with weight through your heels. Squeeze your butt. If you get a cramp in the back of your thigh – stop and rest. Hold 3- 5 seconds, 5-10 reps, 2-3 sets.
Goal: Core, low back, and butt strengthening.
Nailed it! Share now!
Week 2
Butt strengthening with Resistance Band
Standing in an upright posture, hold onto a wall if needed. Using a resistance band, take one leg with knee straight and reach backwards (6-12") and squeeze your butt. Hold 3-5 seconds, 2-3 sets.
Goal: Strengthen your butt - glutes. Both sides.
Nailed it! Share now!
Week 2
Butt strengthening with Resistance Band 2
Standing in an upright posture, hold onto a wall if needed. Using a resistance band, take one leg with knee straight and reach backwards 6-12". AT A 45° ANGLE squeeze your butt. Hold 3-5 seconds, 2-3 sets.
Goal: Strengthen your butt - glutes. Both sides.
Nailed it! Share now!
Week 2
Bridging
Lie on your back with arms at sides and both knees bent. Lift hips off the ground with weight through your heels. Squeeze your butt. If you get a cramp in the back of your thigh – stop and rest. Hold 3- 5 seconds, 5-10 reps, 2-3 sets.
Goal: Core, low back, and butt strengthening.
Nailed it! Share now!
Week 2
Butt strengthening with Resistance Band
Standing in an upright posture, hold onto a wall if needed. Using a resistance band, take one leg with knee straight and reach backwards (6-12") and squeeze your butt. Hold 3-5 seconds, 2-3 sets.
Goal: Strengthen your butt - glutes. Both sides.
Nailed it! Share now!
Week 2
Butt strengthening with Resistance Band 2
Standing in an upright posture, hold onto a wall if needed. Using a resistance band, take one leg with knee straight and reach backwards 6-12". AT A 45° ANGLE squeeze your butt. Hold 3-5 seconds, 2-3 sets.
Goal: Strengthen your butt - glutes. Both sides.
Nailed it! Share now!
Week 2
Bridging
Lie on your back with arms at sides and both knees bent. Lift hips off the ground with weight through your heels. Squeeze your butt. If you get a cramp in the back of your thigh – stop and rest. Hold 3- 5 seconds, 5-10 reps, 2-3 sets.
Goal: Core, low back, and butt strengthening.
Nailed it! Share now!
Week 2
Superwoman / Superman
On hands and knees with elbows straight. Lift leg and keep neck neutral. Squeeze butt on raised leg and contract your core. Hold 3-5, 10-15 reps, 2-3 sets.
Goal: Core, back and butt strengthening. Both sides.
Nailed it! Share now!
Week 2
Bridging
Lie on your back with arms at sides and both knees bent. Lift hips off the ground with weight through your heels. Squeeze your butt. If you get a cramp in the back of your thigh – stop and rest. Hold 3- 5 seconds, 5-10 reps, 2-3 sets.
Goal: Core, low back, and butt strengthening.
Nailed it! Share now!
Week 2
W - Strengthen mid/upper back
Place arms in a “W” position in an upright posture. Squeeze shoulder blades together and down and hold 3-5 seconds, 2-3 sets.
Goal: Strengthen upper/mid back.
Nailed it! Share now!
Week 2
T - Strengthen mid/upper back
Place arms in a ‘T’ position in an upright posture. Squeeze shoulder blades together and down and hold 3-5 seconds, 2-3 sets.
Goal: Strengthen upper/mid back.
Nailed it! Share now!
Week 2
V - Strengthen mid/upper back
Place arms in a ‘V’ position in an upright posture. Squeeze shoulder blades together and down and hold 3-5 seconds, 2-3 sets.
Goal: Strengthen upper/mid back.
Nailed it! Share now!
Week 2
Butt strengthening with Resistance Band
Standing in an upright posture, hold onto a wall if needed. Using a resistance band, take one leg with knee straight and reach backwards (6-12") and squeeze your butt. Hold 3-5 seconds, 2-3 sets.
Goal: Strengthen your butt - glutes. Both sides.
Nailed it! Share now!
Week 2
Butt strengthening with Resistance Band 2
Standing in an upright posture, hold onto a wall if needed. Using a resistance band, take one leg with knee straight and reach backwards 6-12". AT A 45° ANGLE squeeze your butt. Hold 3-5 seconds, 2-3 sets.
Goal: Strengthen your butt - glutes. Both sides.
Nailed it! Share now!
Week 2
Bridging
Lie on your back with arms at sides and both knees bent. Lift hips off the ground with weight through your heels. Squeeze your butt. If you get a cramp in the back of your thigh – stop and rest. Hold 3- 5 seconds, 5-10 reps, 2-3 sets.
Goal: Core, low back, and butt strengthening.
Nailed it! Share now!
Week 2
Superwoman / Superman
On hands and knees with elbows straight. Lift leg and keep neck neutral. Squeeze butt on raised leg and contract your core. Hold 3-5, 10-15 reps, 2-3 sets.
Goal: Core, back and butt strengthening. Both sides.
Nailed it! Share now!
Week 2
Butt strengthening on your stomach (glute)
Lie on your stomach with arms at your sides. Lift one leg up with knee straight and squeeze your butt. Hold 3-5 seconds, 2-3 sets.
Goal: Strengthen butt (glutes) and core. Both sides.
Nailed it! Share now!
Week 2
Back/Core Strengthening
Lie on your stomach with arms at your sides. Keep hips down. Raise legs, head and chest/shoulders off the floor. Hold 3-5 seconds, 2-3 sets.
Goal: Core and low back strengthening.
Nailed it! Share now!
Week 2
Core strengthening - Pelvic tilt
Lie on your back with arms at sides and both knees bent. Draw your stomach in (tighten those abs!) and bring your low back to the floor. Hold 3-5 seconds, 2-3 sets.
Goal: Core strengthening.
Nailed it! Share now!
Week 2
Bridging
Lie on your back with arms at sides and both knees bent. Lift hips off the ground with weight through your heels. Squeeze your butt. If you get a cramp in the back of your thigh – stop and rest. Hold 3- 5 seconds, 5-10 reps, 2-3 sets.
Goal: Core, low back, and butt strengthening.
Nailed it! Share now!
Week 2
Butt strengthening with Resistance Band
Standing in an upright posture, hold onto a wall if needed. Using a resistance band, take one leg with knee straight and reach backwards (6-12") and squeeze your butt. Hold 3-5 seconds, 2-3 sets.
Goal: Strengthen your butt - glutes. Both sides.
Nailed it! Share now!
Week 2
Butt strengthening with Resistance Band 2
Standing in an upright posture, hold onto a wall if needed. Using a resistance band, take one leg with knee straight and reach backwards 6-12". AT A 45° ANGLE squeeze your butt. Hold 3-5 seconds, 2-3 sets.
Goal: Strengthen your butt - glutes. Both sides.
Nailed it! Share now!
Week 2
Bridging
Lie on your back with arms at sides and both knees bent. Lift hips off the ground with weight through your heels. Squeeze your butt. If you get a cramp in the back of your thigh – stop and rest. Hold 3- 5 seconds, 5-10 reps, 2-3 sets.
Goal: Core, low back, and butt strengthening.
Nailed it! Share now!
Week 2
Superwoman / Superman
On hands and knees with elbows straight. Lift leg and keep neck neutral. Squeeze butt on raised leg and contract your core. Hold 3-5, 10-15 reps, 2-3 sets.
Goal: Core, back and butt strengthening. Both sides.
Nailed it! Share now!
Week 2
W - Strengthen mid/upper back
Place arms in a “W” position in an upright posture. Squeeze shoulder blades together and down and hold 3-5 seconds, 2-3 sets.
Goal: Strengthen upper/mid back.
Nailed it! Share now!
Week 2
T - Strengthen mid/upper back
Place arms in a ‘T’ position in an upright posture. Squeeze shoulder blades together and down and hold 3-5 seconds, 2-3 sets.
Goal: Strengthen upper/mid back.
Nailed it! Share now!
Week 2
V - Strengthen mid/upper back
Place arms in a ‘V’ position in an upright posture. Squeeze shoulder blades together and down and hold 3-5 seconds, 2-3 sets.
Goal: Strengthen upper/mid back.
Nailed it! Share now!
Week 3
Bridging
Lie on your back with arms at sides and both knees bent. Lift hips off the ground with weight through your heels. Squeeze your butt. If you get a cramp in the back of your thigh – stop and rest. Hold 3- 5 seconds, 5-10 reps, 2-3 sets.
Goal: Core, low back, and butt strengthening.
Nailed it! Share now!
Week 3
Superwoman / Superman
On hands and knees with elbows straight. Lift leg and keep neck neutral. Squeeze butt on raised leg and contract your core. Hold 3-5, 10-15 reps, 2-3 sets.
Goal: Core, back and butt strengthening. Both sides.
Nailed it! Share now!
Week 3
Knee Planks
On forearms/elbows and knees slightly behind your hips with lower legs up. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening.
Nailed it! Share now!
Week 3
Full planks - regular on elbows
On elbows and toes. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening.
Nailed it! Share now!
Week 3
Bridging
Lie on your back with arms at sides and both knees bent. Lift hips off the ground with weight through your heels. Squeeze your butt. If you get a cramp in the back of your thigh – stop and rest. Hold 3- 5 seconds, 5-10 reps, 2-3 sets.
Goal: Core, low back, and butt strengthening.
Nailed it! Share now!
Week 3
Full planks - regular on elbows
On elbows and toes. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening.
Nailed it! Share now!
Week 3
Side planks - on elbows
On your side with your weight on your elbow BENT. Back and knees straight and weight through your feet. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening. Both sides.
Nailed it! Share now!
Week 3
Bridging
Lie on your back with arms at sides and both knees bent. Lift hips off the ground with weight through your heels. Squeeze your butt. If you get a cramp in the back of your thigh – stop and rest. Hold 3- 5 seconds, 5-10 reps, 2-3 sets.
Goal: Core, low back, and butt strengthening.
Nailed it! Share now!
Week 3
Full planks - regular straight arms
On straight arms underneath your shoulders and toes. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening.
Nailed it! Share now!
Week 3
Side planks - on elbows
On your side with your weight on your elbow BENT. Back and knees straight and weight through your feet. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening. Both sides.
Nailed it! Share now!
Week 3
Full planks - regular straight arms
On straight arms underneath your shoulders and toes. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening.
Nailed it! Share now!
Week 3
Full planks - regular on elbows
On elbows and toes. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening.
Nailed it! Share now!
Week 3
Side planks - straight arm
On your side with your weight on your hand with elbow STRAIGHT. Back and knees straight and weight through your feet. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening. Both sides.
Nailed it! Share now!
Week 3
Full planks - regular on elbows
On elbows and toes. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening.
Nailed it! Share now!
Week 3
Full planks - regular straight arms
On straight arms underneath your shoulders and toes. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening.
Nailed it! Share now!
Week 3
Side planks - on elbows
On your side with your weight on your elbow BENT. Back and knees straight and weight through your feet. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening. Both sides.
Nailed it! Share now!
Week 3
Side planks - straight arm
On your side with your weight on your hand with elbow STRAIGHT. Back and knees straight and weight through your feet. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening. Both sides.
Nailed it! Share now!
Week 3
Full planks - regular on elbows
On elbows and toes. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening.
Nailed it! Share now!
Week 3
Full planks - regular straight arms
On straight arms underneath your shoulders and toes. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening.
Nailed it! Share now!
Week 3
Side planks - on elbows
On your side with your weight on your elbow BENT. Back and knees straight and weight through your feet. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening. Both sides.
Nailed it! Share now!
Week 3
Side planks - straight arm
On your side with your weight on your hand with elbow STRAIGHT. Back and knees straight and weight through your feet. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening. Both sides.
Nailed it! Share now!
Week 4
Full planks - regular straight arms
On straight arms underneath your shoulders and toes. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening.
Nailed it! Share now!
Week 4
Side planks - straight arm
On your side with your weight on your hand with elbow STRAIGHT. Back and knees straight and weight through your feet. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening. Both sides.
Nailed it! Share now!
Week 4
Full planks - regular straight arms
On straight arms underneath your shoulders and toes. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening.
Nailed it! Share now!
Week 4
Side planks - on elbows
On your side with your weight on your elbow BENT. Back and knees straight and weight through your feet. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening. Both sides.
Nailed it! Share now!
Week 4
Full planks - regular straight arms
On straight arms underneath your shoulders and toes. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening.
Nailed it! Share now!
Week 4
Side planks - on elbows
On your side with your weight on your elbow BENT. Back and knees straight and weight through your feet. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening. Both sides.
Nailed it! Share now!
Week 4
Stability ball planks - reg.
On straight arms underneath your shoulders and toes. Feet on a Stability Ball. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening.
Nailed it! Share now!
Week 4
Strengthen mid/upper back/shoulder: Rows with resistance band - 90°
Resistance band rows with elbows BENT at 90° (parallel to floor). Bring arms back and squeeze shoulder blades together and down and hold 3-5 seconds, 2-3 sets.
Goal: Strengthen upper/mid back.
Nailed it! Share now!
Week 4
Stability ball planks - reg.
On straight arms underneath your shoulders and toes. Feet on a Stability Ball. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening.
Nailed it! Share now!
Week 4
Stability ball planks - reg.
On straight arms underneath your shoulders and toes. Feet on a Stability Ball. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening.
Nailed it! Share now!
Week 4
Stability ball planks - side.
On your side, laying on your bent elbow. Legs straight and feet on a Stability Ball. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening. Both sides.
Nailed it! Share now!
Week 4
Stability ball plank + Butt strengthening
Both feet on a Stability Ball with arms straight in front of you (plank position). Lift one leg with knee straight. Tighten core and your butt. Hold 3-5 seconds, alternate sides, 5-10 reps, 2-3 sets.
Goal: Core/back strengthening.
Nailed it! Share now!
Week 4
Strengthen mid/upper back/shoulder: Rows with resistance band - 90°
Resistance band rows with elbows BENT at 90° (parallel to floor). Bring arms back and squeeze shoulder blades together and down and hold 3-5 seconds, 2-3 sets.
Goal: Strengthen upper/mid back.
Nailed it! Share now!
Week 4
Strengthen mid/upper back/shoulder: Rows with resistance band - 0°
Resistance band rows with elbows STRAIGHT. Bring arms back and squeeze shoulder blades together and down and hold 3-5 seconds, 2-3 sets.
Goal: Strengthen upper/mid back.
Nailed it! Share now!
Week 4
Stability ball planks - reg.
On straight arms underneath your shoulders and toes. Feet on a Stability Ball. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening.
Nailed it! Share now!
Week 4
Stability ball planks - side.
On your side, laying on your bent elbow. Legs straight and feet on a Stability Ball. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening. Both sides.
Nailed it! Share now!
Week 4
Stability ball plank + Butt strengthening
Both feet on a Stability Ball with arms straight in front of you (plank position). Lift one leg with knee straight. Tighten core and your butt. Hold 3-5 seconds, alternate sides, 5-10 reps, 2-3 sets.
Goal: Core/back strengthening.
Nailed it! Share now!
Week 4
Strengthen mid/upper back/shoulder: Rows with resistance band - 90°
Resistance band rows with elbows BENT at 90° (parallel to floor). Bring arms back and squeeze shoulder blades together and down and hold 3-5 seconds, 2-3 sets.
Goal: Strengthen upper/mid back.
Nailed it! Share now!
Week 4
Strengthen mid/upper back/shoulder: Rows with resistance band - 0°
Resistance band rows with elbows STRAIGHT. Bring arms back and squeeze shoulder blades together and down and hold 3-5 seconds, 2-3 sets.
Goal: Strengthen upper/mid back.
Nailed it! Share now!
Week 4
Stability ball planks - reg.
On straight arms underneath your shoulders and toes. Feet on a Stability Ball. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening.
Nailed it! Share now!
Week 4
Stability ball planks - side.
On your side, laying on your bent elbow. Legs straight and feet on a Stability Ball. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening. Both sides.
Nailed it! Share now!
Week 4
Stability ball plank + Butt strengthening
Both feet on a Stability Ball with arms straight in front of you (plank position). Lift one leg with knee straight. Tighten core and your butt. Hold 3-5 seconds, alternate sides, 5-10 reps, 2-3 sets.
Goal: Core/back strengthening.
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Week 4
Full planks - regular straight arms
On straight arms underneath your shoulders and toes. Feet on a Stability Ball. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening.
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Week 4
Side planks - on elbows
On your side with your weight on your elbow BENT. Back and knees straight and weight through your feet. Tighten your core. Hold 15-30 seconds, 2-3 sets. Option: Alternately raise leg to increase difficulty.
Goal: Core strengthening. Both sides.
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Week 4
Strengthen mid/upper back/shoulder: Rows with resistance band - 90°
Resistance band rows with elbows BENT at 90° (parallel to floor). Bring arms back and squeeze shoulder blades together and down and hold 3-5 seconds, 2-3 sets.
Goal: Strengthen upper/mid back.
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Week 4
Strengthen mid/upper back/shoulder: Rows with resistance band - 0°
Resistance band rows with elbows STRAIGHT. Bring arms back and squeeze shoulder blades together and down and hold 3-5 seconds, 2-3 sets.
Goal: Strengthen upper/mid back.
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Week 4
Stability ball planks - reg.
On straight arms underneath your shoulders and toes. Feet on a Stability Ball. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening.
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Week 4
Stability ball planks - side
On your side, laying on your bent elbow. Legs straight and feet on a Stability Ball. Tighten your core. Hold 15-30 seconds, 2-3 sets.
Goal: Core strengthening. Both sides.
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Week 4
Stability ball plank + Butt strengthening
Both feet on a Stability Ball with arms straight in front of you (plank position). Lift one leg with knee straight. Tighten core and your butt. Hold 3-5 seconds, alternate sides, 5-10 reps, 2-3 sets.
Goal: Core/back strengthening.
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Sitting, cross one leg over the other. Take both arms and twist toward side of upper leg. Hold 5 seconds, 5-10 repetitions, 2-3 sets.
Great for: Low back mobility.
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Seated, one leg straight (toes towards you), the other leg bent. Arms behind your back. Chin down to chest. Slump forwards until a stretch is felt in back of leg and/or low back. Pump ankle back and forth 3-5x. Slump down further. Lift head back and forth 3-5x. Slump down further. Repeat 2-3 sets. Goal: Mobilize nerve tissue.
Great for: Piriformis pain relief and nerve tissues
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Begin lying on your back with both legs bent. Straighten one leg and hold behind the thigh. Pull that leg toward your chest while keeping it straight. Hold for 30 seconds. Perform on both sides.
Great for: Hamstrings and Abs.
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Lie on your back with both legs bent and arms down at your sides. Cross one leg over the other, pressing the knee away from you. Then pull the bottom thigh toward your chest. Hold for 30 seconds. Perform on both sides.
Great for: Sciatica, Hip stretch
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