Day 12
Flexibility to gain. Today you’ll begin training for back mobility. Please be sure to fully warm up before training, do not skip this. Follow the order of the related tutorials. Because you are training to gain flexibility use Active stretching, which is actively holding your body or contracting the targeted muscle group during the stretches. Here’s a link to the conditioning section if you’d like to have a look.
Perform 1 set of 15 reps for the conditioning exercises. Hold each stretch for 15-30 seconds doing 2 sets for stretches only. Don’t forget to use the muscle release massages before stretching each area.
Warm up using the Hard core warm up.
Spinal contractions 15 reps
Torso twists 15 reps
Forward and back scapula 15 reps
Up and neutral scapula 15 reps
High rows 15 reps
Even though this is our first focus on gaining flexibility in the back, I notice a big difference in my back mobility from before I started this program. I’ve never been able to grab both feet during the bow flex before. I really love this program and am feeling great in my 52 year old body! Thanks Veena!
I have lower back lordosis and overall spinal hypermobility, so if anything as you say strength is more important. If there any way of modifying the backbends to avoid collapsing into them? or should I focus on contracting abs and posterior tilting my pelvis? I tend to pink at lumbar/sacral level and it’s caused minor nerve injuries in the past which I want to avoid.
pinch* sorry!
To protect your low back focus on lifting through the upper spine first, think “lift the chest up” then lean back. You will also contract the muscles along the spine, your abs and squeeze the butt. Lifting with the chest first will help take force off the low back if you do it correctly. I think I talk about that in the upper back stretch.
To protect your low back focus on lifting through the upper spine first, think “lift the chest up” then lean back. You will also contract the muscles along the spine, your abs and squeeze the butt. Lifting with the chest first will help take force off the low back if you do it correctly. I think I talk about that in the upper back stretch. Oh and before you start the process, keep the hips pushing forward don’t arch the low back sticking the butt out.
That was tough but good . I did that lying chest stretch and I really thought I couldn’t until I did it
This is a general question. If I do a workout right before starting the flexy classes – like a strength training day in Beginner 1 – should I still do the warmup in these flexy days? Thanks!
No additional warm up would be needed if you did any activity right before.💜