I wanted to go through a Strange But Effective Bodyweight Corrective Exercise for the Back.
Bodyweight Corrective Exercises are exercises that you can do before your workout or after your workout that will help in realigning your body so you can move better, do your exercise better, and decrease your risk of injury.
Strange But Effective Bodyweight Corrective Exercise for the Back
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I will get Donnalee to demonstrate this strange but effective exercise called the Arm and Leg Reach and Glide.
You are lying down on your stomach. I recommend using some sort of towel that you can put your forehead on to keep your body in good alignment and to allow your neck muscles to relax. You are relaxing the whole body. Usually, I tell people to take two breaths in order to relax their body. And then, you move into that reaching and gliding position. Donnalee will reach with her right arm and then trying to reach back with her left leg. It’s almost like she is trying to separate her arm and opposite leg. She will be working on those small muscles in the lower back and then also stretching those small muscles in the lower back.
Right Arm and Left Leg Reach and Glide
She is doing that for 5 seconds and then she is coming back to the start. She’s relaxing and putting her body into good position. She is moving to the other side reaching with her left arm and reaching with her right leg. She is getting that light stretch in that low back area but then also working all those lower back muscles. Hold it for 5 seconds, relax, and come back to the start.
Left Arm and Right Leg Reach and Glide
I let people know that they should start off with 5 repetitions on each side and see how it feels because this is really stretching a very specific area in the back and also working those tiny muscles. You want to see how your body is responding to them as compared to doing a whole bunch of them and then irritating your body.
Give that exercise a go and see how it feels on your back stretching out that lower back area and working those small tiny stabilizing muscles in the lower back.
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If you are looking for a great resource that expands on bodyweight corrective exercises, then check out this amazing program called Bodyweight Corrective Exercises 2.0.
Rick Kaselj, MS