Category

Lower back

How to do a Low Kneeling Position

By | Blog, Lower back

How to perform a Low Kneeling Position with TurnFit Personal Trainers and guest Kennedy Hindley

This is a great exercise for decompressing your lower spine from the inside out by using our breathing. Over time our spine compressing especially if we do a lot of sitting.

Steps
1. Start in the quadruped position with your elbows stacked underneath your shoulders and your knees underneath your hips.
2. Push forward into the floor with your forearms and push the butt back into your feet creating a stalemate.
3. Breathe into your lower abdomen in a 360 degree fashion. While controlling your breathing have the arms win by the slowly pushing the butt back maintaining a neutral spine.
4. Then return back to the starting position.

NOTE: Remember to keep your spine in a neutral position.

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How to do a Segmental Cat Cow Lumbar Block

By | Blog, Lower back, Upper back

How to Perform a Segmental Cat Cow Lumbar with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise is an excellent way to mobilize your spine. After sitting at a desk all day, our spine needs to stretch. Making yourself aware of each vertebrae ensures full mobility as you can work on the parts of your back that need it the most.

1. Start by sitting down on the foam roller with your butt. Apply enough pressure to feel a squish from your butt into the foam roller.
2. With a light tension resistance band wrapped around both thumbs and around the immobile segment of your thoracic spine, begin to actively arch your back toward the band, one segment/vertebrae at a time.
3. Imagine someone is pulling your spine toward the band. This is a slow and controlled movement.
4. Move like this until your back is fully arched.
5. Now we reverse the motion into “cow” pose. Move your spine in the opposite direction one segment at a time. Imagine a string is pulling your spine toward the band.

NOTE: If you have a friend nearby, have them walk their fingers up your spine to create kinaesthetic awareness throughout the movement.

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How to do a Seated Lumbar Flexion And Extension

By | Blog, Lower back

How to Perform a Seated Lumbar Flexion And Extension with TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise improves your lumbar mobility and can ease back pain. We put a lot of pressure on our back especially while sitting at our desks. This exercise can be done at our desks and helps counteracts the effects of desk work.

1. Sit up as straight as possible.
2. Slowly move into lumbar flexion by simply relaxing the arch in your back and allowing your chest and shoulders to gently slump downward in the direction of your lap, not outward toward your knees. Perform this downward movement while tenderly reversing the arch in your back with as little forward or backward lean as possible.
3. When you feel any tightness or pulling, stop and hold that position for three to five seconds.
4. Sit straight up again into lumbar extension.

NOTE: This exercise is for the lower back or lumbar region only. Try to isolate that region and each vertebrae in that section as your move between flexion and extension.

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How to do a Segmental Cat Cow

By | Blog, Lower back, Upper back

How to perform a Segmental Cat Cow TurnFit Personal Trainers and Guest Kennedy Hindley

This exercise improves your range of motion and helps you regain control of your movement, which is vital for spine health. This is another good exercise if you spend hours at a computer or hunched over your smart phone.

Steps
1. Start on all fours. Your neck should be aligned with your spine with a tucked chin. Your lower back should have a slight arch, and your arms should be pressed into the ground so as not to sag between the shoulder blades.
2. Start in flexion or the cat pose.
3. Slowly tilted into extension one vertebrae at a time starting with your lower back. Try to focus on and feel each section as it extends.
4. As you move up the back, shift your weight forward.
5. Hold this position for a few seconds.
6. To move into the Cow Pose, again starting from the lower back. As you get to the end range, shift your weight back. At the end, tuck your chin in for the final movement.
7. Stay in that position for a few breaths.
8. Repeat.

——————————- LEARN HOW TO LIVE A HAPPIER & HEALTHIER YOU ———————————–
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