6 Minutes Of Core & Flexibility

This class is for you if...

If you're short on time, struggling with back pain and your physiotherapist or doctor has advised you to improve your core strength this simple 6 minute program is perfect!

This class includes the following exercises:

1. Cat Cow

A beautiful stretch to warm up your spine and improve its' flexibility

1. Start in a 4pt kneeling position, on your hands and knees

2. Inhale and arch your back

3. Exhale and round your back

Repeat 10 x slowly

2. Bird Dog

I don't know where the name for this exercise comes from and how it resembles a bird or dog, but it is what it is LOL

1. Start in a 4 pt position on your hands and knees

2. Draw your lower abdominal muscles in toward your spine

3. Extend your opposite arm and leg, hold steady

4. Bring your arm & leg back down and repeat on the other side

5. Try not to wobble!

Repeat 10 x

3. Child's Pose With Side Stretch

1. Start on all-4s

2. Lean your bottom back, onto your legs and with arms outstretched

3. Walk your hands to your left and hold this stretch for 20 seconds. You should feel a stretch along your right side

4. Walk your hands to right and hold for 20 seconds

Repeat 4 x 20 seconds

4. Bridges

Bridges fire up your glutes and thighs, making them stronger. Strong bum and thigh muscles means less stress and strain on your back when you bend and lift.

1. Start on your back, knees bent

2. Push through the heels and lift your hips. Imagine that you're peeling your spine off the floor, one vertebrae at a time

3. Slowly lower down and repeat

Repeat 1-3 sets of 10 x

5. Hug Knees

Hugging your knees to chest is a great stretch to take the pressure off your spine, especially if you've been sitting or standing all day.

1. Lay on your back and hug both of your knees toward your chest

2. You can either hold this stretch for 20 seconds or you can rock gently side to side, which will massage your back

   
   

Repeat 4 x 20 seconds

How often should I do these?

I recommend that you do these exercises 3-5 times per week for 4-6 weeks or until you regain some movement and your pain is decreased. If you have more time, you can do the "Physio Exercises for a Stronger Core - Beginner Level".

Remember, never ever push into more pain while you're doing these exercises and always go see your doctor or physiotherapist if your back pain is not getting better.

You've finished a Physio Workout!

While most people sit around & complain - YOU, my friend took the initiative to look after your body & your health!

WELL DONE!