This quick and effective back warmup routine is designed to loosen up your spine and activate the position sensors and stabilizing muscles around your back before exercise. It should only take about 5 minutes, but it could help prevent movement errors that might lead to injury during your workout. Perform each exercise slowly and with control, stopping if you experience any pain.
Here’s a list of the exercises to go along with the video. Good luck!
- Hip circles L x 6
- Hip circles R x 6
- Jefferson curl x 6
- Side bends L x 6
- Side bends R x 6
- Side rotations L & R x 6
- Hip flexor stretch forward L x 3
- Hip flexor stretch ½ moon L x 3
- Hip flexor stretch forward R x 3
- Hip flexor stretch ½ moon R x 3
- Cat/cow stretch x 6
- Cat/cow stretch right x 2
- Cat/cow stretch left x 2
- Bird/dog R x 6
- Bird/dog L x 6
- Crunches X 12
- Squats x 12