Daniel?s Favorite Back Rehab and Core Conditioning Workout

Hello everyone this is Daniel with FitnessBlendercom and today I'm taking you through some of my favorite lower back and core conditioning exercises

It is a great routine to do either just the warmup just to cool down or the whole thing all the way through If you want to learn a bit more about how to do that you can read it in the description below otherwise let's go ahead and get started with the warmup Alright everyone we will be doing each one of these exercises for thirty seconds a peace just nice and slow working our way through let me get my timer started here we're going to be starting off with just standing toe touch sweeps so just nice and slow basically going down to try to touch those toes So spread those feet just a little wider than shoulder-width apart and go down one leg across the other back up a little bit of backward lean and then back around the opposite direction just nice and slow start working that circle bigger and bigger as you start feeling like you're loosening up just keep those lungs open no holding your breath keep that back relatively flat all of this should be hinging from those hips and now wrist which is just hinging from those hips you go around your shoulders forward around pause the back all the way around back the opposite direction pause in the back and just back and forth this time keeping those hips straight up and down all of the motion just coming from around that torso just keep those lungs open again no holding your breath and then try to stretch that circle bigger and bigger as you go all right we do warrior side bed so feet go out even wider hands come out to your side you're gonna bend off that left knee stretch over with that right hand back up to Center in the middle and then same thing off the other side stretch it over and back up just alternate back and forth again keeping those lungs open trying to get a stretch that torso a little bit into that inside thigh we're gonna drop down onto your knees we're gonna do a cat to cow so hands and knees gonna drop that lower back gotta dip it down and then arch it up start out just with the movement and then as you go try to exaggerate it more and more I'm going straight into bird dog to standing exactly you're staying right exactly where you are one hand one foot opposite leg and arm come up slowly down and then opposite side bring those up squeeze it and slowly down keep this motion slow under control no quick movements you're trying to get a nice full range of motion with a bit of a squeeze at the top as you contract rather than trying to do it quickly so right hand left foot all right we're gonna go straight into a cobra to shell so then flatten out onto the ground you're gonna stretch that back up for a Cobra those hips on the ground shoulders back and drop it down and move back into that shell then right back out again into that Cobra so kind of do it a little bit of a push up in between look around onto your back we're going to be doing plenty leg pull next some legs out grab behind that five pull in with the other foot hovering and switch it over pull that in leg in other leg stays having this nice and slow back and forth keep that lower back pressed down into that mat just all staying back and forth nice and slow and under control flip over onto your stomach you're going to lift those legs and one at a time just all sing back and forth nothing fancy and I try to add anything else to it just try to pull that leg up a little bit higher every single time while keeping that leg straight so no bending at me just keep those lungs open you know come up on that tailbone we're gonna sit you can either cross those legs in front of you or keep them out whichever is more comfortable you can keep that torso straight up and tall they're just gonna rotate left or right using only your core to get that motion no touching your legs with your hands you're just rotating that torso back and forth so no rotation those hips no leaning spine is perfectly straight just a rotation directly above those hips now you're gonna kick those legs out you don't have them out already nice and wide and we're gonna do a saw so you're going nice and slow with the opposite arm forefoot go to the outside of that leg so left arm to right foot right arm to left foot and then back to Center every single time exhales you drop down inhale as you come back up to Center keeping those legs nice and straight relax all right so give yourself just a little of a break we're going to come right back and start into the more difficult exercises here in just a second all right everyone let's go ahead and get ready for the workout portion of this we're doing each one of these exercises for 50 seconds apiece with a 10 second break to get ready for the next exercise so this will go actually relatively quickly so try to pay attention and we'll try to move through this as cleanly as we can all right so let me get my timer started here we're going to be starting off with an inchworm so I would suggest actually standing up for this one I'm gonna do this from a kneeling position just you can see me a little bit better but you're going to start with your back perfectly flat and you're going to very slowly tip your chest forward and then flatten it out again so you're gonna be a little bit at an angle so round your back and then flatten it out again around your back and then flatten it out again so you're just kind of going down just a few inches at a time just trying to get a little bit more range of motion as you go and then do the exact opposite on the way up so arch up round our shop round arch up around and fill your back to a full straight position right back down again keep those ones open no holding your breath good job take a text I can break here when I move on to just traditional crunches to get in lay flat on your back hands behind your head nice and slow crunch up trying to pull your shoulders down into your hips rather than trying to crunch up towards your knees so it's just crunch forward and actually kind of feel like you're crunching those hips and towards your shoulders at the same time keep that lower back flat against that mat keep everything contracted nice and tight if you feel like having your hands behind your head is actually too difficult for you feel free to bring them in front of your chest is to make it a lot easier if behind your head feels really easy then go to a full extension to make it even harder nice slow controlled motions remember as you crunch your shoulders down towards those hips feel like you're crunching your hips back up told you towards your shoulders at the same time and let it relax removing to a reverse crunch so we're actually going to stay in the exact same position but this time instead of crunching your shoulders forward we're mean lifting your hips up so hands out nice and wide just so you're not touching those hips legs came up and you're just gonna push those hips straight up off the ground trying to lift them up off of that mat don't swing your legs we're not using momentum if you feel like you're doing one of these kinds of things stop bend those knees slightly just shove those hips straight up in the air no moving those legs at all all that movement is just coming from that lower back pushing those hips up just keep those lungs open exhale as you squeeze up inhale you drop back down keep that momentum under control so nice and slow on the way up and on the way back down that relax alright where you'd actually be in the same position again we're doing windshield wipers this time rotating those legs left to right so starting with your knees stacked nice and slow your drop them off to one side and then the other if you want to get those arms really nice and wide to help control that position the key here is to go as far as you can without letting those shoulders come up off the ground so just rotate as far as you can try to get that that knee to actually completely touch down to the ground as long as that opposite shoulder isn't touching excuse me is touching is still touching the ground you don't want to let it lift up and if you want to make it more difficult extend those legs out to a full extension add that extra weight in there otherwise keep those knees bent for a slightly easier version alright stomach flip doing a backbone rotation so there's a backbone with a little bit of a twist so you're going to come up and rotate down up and rotate on the opposite side just alternating sides nice slow controlled movement again trying to lift your chest and your shoulder up as high as you can each time no quick jerking movements keep it a nice steady pace all the way through the easiest version is going to actually be with your hands tucked to your sides next harvest is in front of your face and hardest is arms fully extended you can also use a dumbbell – some really small dumbbell right in front of your face to help make it that much more difficult if you're needing a more of a challenge off of this let's all relax sorry we're moving to my right all right let's hear all right plank hip dips are next one so we're stay right where we are as we come up into a push-up position your elbows elbows and toes or elbows and knees if you can't quite hold a full plank and you're going to drop your hip off to the side tap it and the same thing on the other side like I said this is the hardest version if you go from elbows and toes if you have to or if you need to you can drop down to knees and elbows but if you can try to keep it up on those toes you want to engage those core muscles as tightly as you can no rotating your shoulders you're just twisting at the hips dropping down barely barely touching all right back up we're gonna do a few these versions of planks all the way around that core just keep it going and let it relax all right where I flipped over onto your back arrange it the exact same thing in Reverse bring those hips up off the ground tap those hips off to the side back and forth now you can see your knees don't bend the opposite direction so to make this easier you're gonna need to put either something like a bench or a couple of towels some stacks of books maybe even a foam roller underneath the those calves or knees to bring that leverage point in just a little bit more to make a little easier otherwise this is gonna be the easiest version you can do without any extra pieces of equipment the only way to make it harder from this point is actually just strap weights on those hips to make them a little harder so using something like a weighted vest or ankle weights focus on just a little bit of rotation to those hips tapping side to side and that's it alright we're gonna switch to one side now we're gonna do the left side first same exact thing for those hips but this time just try and keep those shoulders perpendicular to the ground so shoulders try to stay the stationary as possible you know tip those hips forward tip them back don't completely compress forward it's just a little bit of a roll in those hips again if you want to make a little bit easier bend those knees this is a very very small difference from tipping those hips forward to tipping them back because like I said you're trying to keep those shoulders as stationary as possible just rotating from that torso if you can it was like oh we got there for that full extension same thing on the opposite side switch it over these are version those on those knees harder version is a full extension so a little bit of tip forward with those hips shoulders perpendicular we'll move a backward tip with those hips so to help you keep from rolling those shoulders forward feel like you're actually pushing your shoulders in the opposite direction that you want your hips to go again if you need to you can always jump onto those knees for the easier version the only way to make it harder let's go to those that full extension with those legs and then adding weight from there but make sure you have the motion and then control over this first before you ever start adding any kind of weight let that relax all right doing a marching Bridge next so back you on your back again flat on your back feet tucked in bring those hips up and freeze them right where they are let them tip don't let them rock back and forth here lift one leg at a time lift it up off the ground not very high just a couple of inches then same two things to the other side we're not doing any kind of extension with that leg I'm not trying to move quickly here or get a lot of range of motion this is about keeping those hips stationary you have to really work all those stabilizing core muscles to make sure that hip doesn't move when you're doing at home you might notice it as you lift a leg your entire hip will kick to compensate for leverage work as hard you can not to let those hips move so it's just moving those leg that hip and let it relax all right I told you would go fast so all we have left is our cool down and stretch but this is just as important as these exercises so make sure you don't skip it we'll be right back in just a second you alright let's go ahead and finish up that cooldown we're going to be doing each one of these for 30 seconds of peace so let me get my timer started here our next exercise is going to be a seated toe touch so we're just going to be sitting on that tail bone kick those feet out in front of you nice full extension just going to stretch down as slow as you can as low as it's comfortable down towards those toes once you start feeling that a lower back or those hamstrings start to tighten up just get a good little stretch there and just hold it as they loosen push a little bit more into it so if you can't quite touch those toes don't worry about it it's just about feeling that stretch just let it relax alright bring those feet in nice and close together and you're just going to lean forward until you feel inside that hip socket stretch a little bit just trying to do a really nice deep stretch in that hip so keep that back nice and flat no rounding your shoulders forwards as soon as you round your shoulders forward you know loosen that stretch so flat back tip forward and just breathe normally all right so chest we're gonna kick that right leg out left leg tucked in you're gonna reach down towards that right toe chest open up forward and you're gonna tip over that arm over top your head just let it stretch I'm going to feel it to the back of that leg and through the side of that torso just a little bit and you're just gonna hold it there and as it loosens up you're just going to move more and more into it let's stay right here we're going to take that chest and we're going to twist it down towards your leg that other arm comes straight out trying to leave even it out with the leg that was there before and you're going to try to get a little bit more of a stretch through the back leg in a little bit different location so just hold it there breathe deep try to let it relax the best you can and we do the same thing on the other side so that other leg kicks out so left leg out right leg in starting with that chest open again reach over top getting that stretch to the back your leg and to that torso just get it's good a nice good stretch without it being painful and it starts to loosen just push into it a little bit more again hold this position we're gonna slowly rotate that chest down towards your leg just straighten those arms out so they are even just keep those lungs open should feel a nice extra stretch to the back of that leg roxrite lay flat on your back I'm going to bring your left leg up grab behind I'm sorry your right leg up grab behind that knee stretch up towards that leg just a little bit let it down and then right back up pull in and hold so you kind of stretch that hamstring again just another little bit different way and with that one drop and do the same thing on the other side so left legs can go out straight you gonna bring it straight up over top that hip pull in let it relax all the way down to the ground and then right back up again grab behind that thigh one more time pull in as tight as you can as Titus is comfortable long you can keep that knee straight crunch those shoulders forward towards those hips towards those shoot that thigh let it relax bring that right leg over top of the left grab behind that left thigh and pull in for a deep glute stretch you should feel it in the leg of the right leg have the glute and hip of that right leg it's pulling as close as comfortable as it starts to loosen up just like all the stretches just pulling just a little bit more as that stretch starts to loosen switch sides nice and slow left leg over top of your right this time slowly grab behind that thigh and pull and pull it as far as is comfortable just feel that stretch in that hip of that left leg and just hold it there pulling in a little bit more as that stretch starts to loosen there you go slowly let it back out relax all right that is it now if that was pretty easy for you going through this first time or second time or third time next time you come in try to do a little bit more challenging version of each one of those exercises if you're already doing the most challenging version the next time try to add just a little bit more weight whether you need to use holding a dumbbell or you have to use something like an ankle weight or or weighted vest to get just a little bit more effort out of it keeping with this especially those stretches if you want to go through all those judges we just did for a little bit longer hold each one for a little bit longer it'll really really help loosen up and that that core as well as those exercises help to tighten and in the right places rather than having tight ligaments or tendons making sure that all those muscles are nice and tight and making sure those ligaments and tendons are nice and supple and can move easily so hope you guys like this let me know if you want to see more like it I'll see you guys next time this workout is complete bye guys

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