Cat / Camel Move

This is a great movement taken from Dr. Stuart Mcgill's book Ultimate Back Fitness and Performance. The pumping action of the spine brings in fresh spinal fluid.

Do the move for about 8 reps in each direction, holding each phase for about 1-2 seconds.

90/90 Stretch

A hip stretch. Make a 90 degree angle out of your knees and hips. Keep your back in neutral position (no excessive rounding or arching) and lean forward to feel a stretch in the glutes or inner/bottom part of your front thigh.

Hold for 30 seconds.

Hamstring Stretch

Keep your back flat on the floor. Adjust yourself to find a light stretch in the hamstrings.

Hold for 30-60 seconds.

RF Stretch

Similar to a lunge position except that the back foot is placed up on a ball or sofa. Lean forward to to find a stretch in the front of the thigh on the ground.

Hold for 30 seconds

Planks

Keeping your pelvis neutral, raise up on your toes and forearms.

Build up hold time, pain free.

Side Planks

Keep body alignment straight.

Build up hold time, pain free

Plank Rolls

Combining the plank and side plank. The idea is to roll from a plank into a side plank, keeping your mid-section 'glued' to your pelvis.

From your shoulders to your knees, imagine having no joints to bend or twist from. Notice in the center picture how her shoulder alignment is in the same plane as her pelvis. She is not 'twisted'. Think about leading with the shoulder.

Build up the reps, pain free, rolling from side to side. Start out slow. These are tough.