BACK PAIN PREVENTION

Workout Plan

Before you start find out  HOW THIS PLAN WORKS

1. CAT – COW

  • In a kneeling position arch your back in both directions
  • As you arch up, tuck your chin into your chest
  • As you arch down lift your head up

2. KNEELING SIDE BENDS

  • In a kneeling position, brace your abdominals and keep your back straight
  • Alternate sides pushing your hip out to the side whilst looking over the same shoulder

3. KNEELING THORACIC ROTATION

  • Whilst kneeling on all fours, raise one arm to place your hand at your forehead

  • With the elbow of the raises arm, tuck under the body and then towards the celling to rotate your torso

  • Keep your neck inline with your spine and try not to move the hips whilst rotating your torso

4. LYING TORSO ROTATION

  • Lying on your back place your arms out to the sides and keep your head and shoulders on the floor
  • Keeping your feet together rock your knees from left to right ensuring that the shoulders stay down throughout

5. STRAIGHT LEG TORSO ROTATION

  • Lying on your back place your arms out to the sides and keep your head and shoulders on the floor

  • Keeping your legs straight and your feet together

  • Lift one leg straight up to 90 degrees and lower to the floor on the opposite side of the body

  • Throughout repetitions ensure that the shoulders stay down throughout

6. SCORPION STRETCH

  • Lying on your front place both arms out to your sides and keep flat on the floor
  • Lift one leg straight up and bend the knee
  • Lower to the floor on the opposite side of the body
  • Throughout the repetitions ensure your shoulders stay down throughout

7. PLANK

LOW PLANK

  • Position your elbows underneath yours houlders and your legs hip to shoulder width apart
  • Continue to breath, brace your abdominals and keep your back straight whilst holding this position

HIGH PLANK

  • Perform this plank variation as a progression from your Low Plank using your hands instead of elbows

8. BACK EXTENSIONS

PERFORM THIS BACK EXTENSION VARIATION AS A PROGRESSION FROM YOUR BACK EXTENSION

  • Lying on your front, keep your feet on the floor positioned hip to shoulder width apart
  • Keep your neck inline with your spine and ensure that you are looking at the floor throughout
  • With control lift your chest from the floor as high as possible with a slight pause at the top position

9. 3 AND 2 POINT KNEELING

3 POINT KNEELING

  • Perform a slow and controlled lift from the floor alternating limbs

  • Try to maintain your balance and avoid the torso or pelvis from twisting during the movement

PERFORM A 2 POINT KNEELING VARIATION AS A PROGRESSION FROM YOUR 3 POINT KNEELING

2 POINT KNEELING

  • To perform 2 Point Kneeling – At the same time, lift the opposite arm and leg from the floor

10. ABDOMINAL CRUNCHES

PERFORM THIS ABDOMINAL CRUNCH VARIATION AS A PROGRESSION FROM YOUR ABDOMINAL CRUNCHES

  • Lying on your back, bend your knees and keep your feet flat on the floor
  • Keep your chin off your chest as you lift your head, shoulders and upper-back off of the floor
  • Slightly pause in the top position whilst bracing the abdominals and lower back to the floor with control

11. BRIDGES

BRIDGES

  • Lying on your back bend your knees and keep your arms at the sides of your body
  • Keep your head on the floor and your back straight and lift your hips from the floor as high as possible
  • Lower with control stopping just before your hips touch the floor and repeat

PERFORM THIS SINGLE-LEG BRIDGE AS A PROGRESSION FROM YOUR BRIDGES

SINGLE LEG BRIDGE

  • Using the same technique perform this movement keeping only one foot on the floor

  • Ensure that both thighs are parallel throughout

12. HIP ABDUCTION

CLAMS

  • Lying on your side, bend your knees and stack your feet one on-top of the other
  • Left the top leg up as high as possible keeping your feet together throughout
  • Lower with control and repeat

PERFORM THIS STRAIGHT-LEG RAISE AS A PROGRESSION FROM YOUR CLAMS

STRAIGHT LEG RAISE

  • Straighten out the top leg and lift as high as possible keeping your hips and the lower leg in contact with the floor

13. HIP HINGE

HIP HINGE

  • Stand tall keeping the back straight and your chin up
  • Avoid bending the knees as you lean forward from the hip
  • As you bend reach both arms over your head

PERFORM THIS STALK STANCE AS A PROGRESSION FROM YOUR HIP HINGE

STALK STANCE

  • Perform the above technique whilst standing on one leg
  • Try to remain balanced throughout and avoid any twisting of the hips or back

Now COOL DOWN

It is important to finish your workout with a cool down. This could include 5-10 minutes of descending rhythmic aerobic exercise, using your bodyweight or your choice of cardio machine.

Then don’t forget your COOL DOWN STRETCHES

TOP

WELL DONE!

Now that you’ve finished, WHAT’S NEXT…