Скачать или смотреть BACK STRENGTH // No Equipment // No Repeat // Improve Your Posture // Relieve Pain // Prevent Injury

When people think of back workouts, they usually go straight to dumbbell rows, renegade rows or reverse flys. Heavy dumbbells/barbells are not necessary to fatigue the back muscles so they repair and come back stronger. Stronger muscles help your body stabilize itself through planes of motion allowing for greater quality of life. Today we will be using our own bodyweight and gravity to challenge our muscles. Boy will they be challenged! This is a quick burn for those all important muscles that everyone sees as we walk away...

This workout is great for a small space, limited equipment, or someone who is recovering from a back injury. Movements that involve extension are great for your back. In the world we live in, we are always in flexion ie hunching over. We are in spinal flexion when we drive our car, sit at a desk, work on a computer, working in the garden, prepping dinner over the counter, etc. Not only do back extensions help relieve lower back pain... hello, 👋 just ask me, but they also strengthen the low back muscles including the erector spinae which helps stabilize the spine. A stable spine means a lower chance of injury.

That being said, there are instances when people should avoid spinal extensions. People who have stenosis, herniated discs, sensitive spinal nerves, or have poor back control should avoid extensions. Please consult your doctor before moving forward with any exercise protocol.

What your need for today: Water and a mat

Here is what's on tap for today:
45 seconds work x 2 // 20 seconds rest

Work:
-Cat Cow
-Bird Dog

-Lying Back Extension
-Superman

-Superman to Lat Pull
-Superman to Pushup

-Reacher Row
-Reverse Snow Angel

-W Superman (no feet)
-T Superman (no feet)

-Y Superman (no feet)
-Forearm Plank

Lets strengthen our back and stabilize our spine!! Let's Nail It!

Thanks for joining me. Get Active. Live Well. Be Happy.
XO
Lindsay

ALWAYS warm up before any exercise! I say it every time because I mean it! Here is my cardio warm up:    • CARDIO Warmup // 6 Minutes // Total Body W...  

Mobility warm up:    • 5 Minute WARM UP // Pre workout // Mobility  

Optional add on:    • Back Strength // 15 minutes // Posterior S...  

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Disclaimer: All information provided by LR Fitness is solely for entertainment purposes. No information is to be taken as medical advice. If you are new to exercise you should consult your physician. This video may offer health, fitness or nutritional information and is meant to help educate people and offer insight. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise is solely at your own risk. You know your body and you must listen to it. LR Fitness and/or Lindsay Ricke is not responsible or liable for any injury sustained as a result of using the content in this video or any other video provided by LR Fitness.