Fit + Fab Challenge Bonus: Healthy Back Moves
by Denise Austin |
|
General
In this workout, we are going to do three moves for a healthy back, courtesy of my Stop The Clock Fitness Plan! These moves are so good for getting and keeping your back strong, healthy and sexy, too!! If you haven't yet gotten my Stop The Clock downloadable, printable guides, do it now - they include so much great insight on exercises, women's health, stress, nutrition and more!Now on to healthy back moves YOU should be doing! I call these moves “Keeping Your Back Healthy In 5 Minutes A Day,” because that is truly how long it takes to complete them! Add these back exercises to your daily routine to keep your back strong and healthy. And check out the rest of my healthy back exercises in my Stop The Clock Plan!!Spinal TwistSit on the floor with your legs extended in front of you, feet flexed. Bend your right knee, then lift your right foot up and place it on the left side of your left knee. Bending your left arm, place your left elbow on the outside of your right knee and turn your upper body to the right. Try to keep your shoulders down as you twist your spine farther to the right. Pushing your chest forward will further lengthen your spine. Hold the pose for 3 deep breaths. Return to starting position and repeat on opposite side.
Forward BendSit on the floor with your legs extended straight in front of you. Keeping your back straight and your abdominals pulled in, reach both hands toward your toes as far as possible. Feel a gentle stretch all the way from your hamstrings to the top of your neck. As you stretch, you’ll be increasing blood flow to your entire vertebral column. Hold the stretch for 15 to 30 seconds; release and repeat.
Back RelaxerLying down with a pillow underneath your neck and shoulders, let your upper body totally relax into the floor. Gently bring your knees in toward your chest while holding the backs of your legs, your hamstrings. Hold this position for about 30 seconds, then gently rock knees slowly to one side, then to the other.
Forward BendSit on the floor with your legs extended straight in front of you. Keeping your back straight and your abdominals pulled in, reach both hands toward your toes as far as possible. Feel a gentle stretch all the way from your hamstrings to the top of your neck. As you stretch, you’ll be increasing blood flow to your entire vertebral column. Hold the stretch for 15 to 30 seconds; release and repeat.Back RelaxerLying down with a pillow underneath your neck and shoulders, let your upper body totally relax into the floor. Gently bring your knees in toward your chest while holding the backs of your legs, your hamstrings. Hold this position for about 30 seconds, then gently rock knees slowly to one side, then to the other.