BACK-OVERVIEW
Back - mobilisation-stretch-stregnthen.
The plan is to identify tight and weak muscles. stretch the tight ones and strengthen the weak ones. Mobilise the hips, lower and upper back. We will simultaneously work on fitness and stamina with walking, gradually increasing the workload using fequency, duration, speed, elevation and time.
Together we will monitor progress and adjust the programme to suit your ability.
DYNAMIC WARM-UP
The warm-up is to mobilise and prime your body, it should be specific to the exercise you are about to perform. We recommend 5 mins of gentle cardio to increase body temperature and blood flow to the muscles. Follow this with movements that mimic your exercises but at a slower pace with reduced intensity.
Try our basic warm-up or advanced version with a medicine ball.
MOBILISE
LOWER BACK-mobilisation.
Lay flat on front arms out to side in a cross shape.Take one leg up and over opposite leg and bend from knee. Take leg as far as is comfortable, try to touch the floor. bring back to start position and repeat on other side. 10 reps each side x 2 sets
UPPER BACK- mobilisation
Lay on back. Both legs dropped to right side, knees inline with hips, arms spread out either side. Reach left arm across to touch right hand, then back to starting position. 10 reps each side x 2 sets
UPPER BACK- mobilisation
Kneel on floor with your body straight and upright, hold arms out in front of you. Keep arms straight and rotate one arm at a time behind you. Then alternate with the other arm. 10 reps each side x 2 sets
BACK- mobilisation
Pull middle of back up to ceiling and then belly towards floor.. 10 reps x2 sets
LOWER BODY-mobilastion
Lay flat on your back arms out to side like a cross. Knees bent with feet on the ground. Drop knees to the side, keeping feet in the same position. Then take knees to opposite side. 10 reps each side x2 sets
EXERCISES
PLANK
Begin in a box position with your weight even on all 4 points. Press your palms into the floor, draw your shoulder blades down your back, engage your pelvic floor, draw your navel to spine and raise the knees an inch off the floor. Hold the position. 10 seconds (working up to 20. x2
LEG RAISES
Lie on your back with your knees bent and feet flat on the floor. Maintain neutral spine as you engage your core and raise 1 leg until the knee is over the hip (keep the knee bent). Lower under control and alternate legs. 10 each side x 2
SQUAT — Wall
Lean your back against a wall with your feet hip width apart and slightly forward of your body. Lower into a squat position until your thighs are parallel to the floor and. Keep your chest lifted and hold this position. Hold for 10 seconds for 2 sets. Try to build up to 30 seconds.
BRIDGE — Dumbbell
Lie on your back with your knees bent, feet flat on the floor hip width apart and a dumbbell held on your hips. Push through your heels and lift your hips as high as possible (do not roll through the spine). Ensure to contract the glutes. Lower under control. 10 reps x 2 sets
BRIDGE BRIDGE
Lie on your back with your knees bent, arms to the side and 1 leg raised off the floor. Push through your supporting heel and lift your hips as high as possible (do not roll through the spine). Ensure to contract the glutes. Lower under control. Perform 5 reps each side for 2 sets.
STRETCHES
Hold each position for 1 minute and increase the length of time on particularly tight muscles.
GLUTES
Lie on your back and place your arms on the floor stretched over your head. reach your arms up away from your body.
GLUTES
Lie on your back and place your foot onto the opposite knee. Press the top knee outwards as you clasp the underneath leg and draw it towards you.
BACK
Sit back onto your heels and simultaneously reach your hands forward with your forehead resting on the floor.
CHEST
Place your hand and elbow against the wall. Your elbow in line with your shoulder. Twist upper body away from hand until you feel stretch in chest.
HIP FLEXOR
In a half kneeling position tuck your pelvis under, squeeze your glutes and press your hips forward.
QUADS
Draw your foot towards your bottom. Squeeze your glutes, tuck your pelvis under and keep your knees together.
HAMSTRINGS & CALF
Raise your foot onto a surface and lean your body forward. Flex the foot bringing the toe towards you.
CALF
Lean into a wall, extend the back knee and press the heel into the floor. Ensure both feet are in a parallel position.
GLUTES & BACK
Lie on your back with your arms stretched out wide, take one knee across your body and apply gentle pressure drawing the knee towards the floor.