Скачать или смотреть Week 2, Day 1: Low Back Extension

Learning how to extend your lower back sounds simple, but for many it’s a serious challenge and you might not be able to muster up a whole lot of range of motion here, but that's OK. This is a long-term fix if you have been living in spinal flexion for years.

Step 1: Start standing tall barefoot and put your weight on your heels. Hang onto a dowel or stick in front of you for balance if you need one.

Step 2: Get your brain thinking about your sacrum (tailbone) and focus on lifting it up, up, up as much as you can. You should feel a contraction of your lower back muscles.

Step 3: Now do the reverse and tuck your tailbone the other way, right underneath you, and then repeat again, going back and forth between anterior and posterior pelvic tilt.

Step 4: Repeat the same exercise while on all fours. This position might feel a lot easier for some of you. Focus on pulling your tailbone up as much as you can, all the while keeping the rest of your body totally steady. Hold that position until you feel a contraction, and then rest and repeat.