Flexibility for Your Back
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By Todd Durkin
Todd is the founder of Fitness Quest 10 & Todd Durkin Enterprises in San Diego, CA. He leads a staff of 26 employees, trains over 25 NFL athletes, and motivates companies, teams, and conferences throughout the country.
80% of people will experience back pain in their lives
CAUSES
1. Sedentary Population
2. Stress
2. Strength & Flexibility Deficits FLEXIBILITY- Upper Body Twist
- Forward Bend
- Cats & Dogs
- Downward Dog
- Child’s Pose
- Hip Rotator Stretch
- Hold each stretch at least 30 seconds and BREATHE!
- Repeat sequence 2 times
- Complete series every day
STRENGTH
1. Superman’s: 1 x 10 repetitions
On all fours; Extend opposite arm and leg; Maintain position for 3-5 seconds.
2. Standing Plank:1 x 30-60 seconds
On all fours; Extend knees off ground into pushup position; Back straight; Hold.
3. Pelvic Tilt/Peel ups:1 x 10 repetitions
Lying on ground; Face up; Turn Tail up; Lift one vertebrae at a time until hips are completely off ground. Reverse direction and slowly peel down one vertebrae at a time.
4. Stomach crunches:1 x 10 repetitions
Lying on ground; Face up; Hands held behind head for support. Gently lift head to ceiling until shoulders come off ground. Exhale on way up. |
Health and Fitness 
