Who Should Do This Program:
People who have experienced lower back pain
People who are suffering from sciatica pain (which could be several different conditions)
Those who have been diagnosed with Osteoarthritic changes
Those who’ve experienced a bulging, herniated or slipped disc, or stenosis
Anyone who wants to avoid these uncomfortable issues from occurring
This program is safe and effective for everyone.
This program teaches us to activate our core muscles naturally in our daily life. This will help improve posture and avoid injury while performing every day, functional activities.
The program also includes additional workouts that target and activate our Glutes (the muscles in our butt that are often "switched off" or inactive, which leads to body imbalances and back pain).
Finally, the program includes Foam Rolling and Stretching exercises to release our tight muscles and fascia.
With This Program You Will:
Increase muscular endurance of the core muscles
Learn to maintain a neutral spine during repeated forward flexion, loading, and strengthening exercises. This prevents the backward bulging of the discs, which can lead to injury
Improve spinal disc and height simply by exercising in a horizontal position
Regain quality of life by getting rid of the back pain
Prevent back injuries and spinal conditions from occurring
How to Approach This Program:
As with any exercise program, you need consistency to achieve and maintain results.
Do it 5 times/week to improve, and 3 times/week to maintain back health.
Do Class 1 until you can hold Modified Plank for at least 60 seconds; only then move on to Class 2 (typically, it takes a few weeks).
Do Class 2 until you can hold Modified Side Plank for at least 60 seconds; only then move on to Class 2. It is important not to rush this progression!
Do your WODs and Foam Rolling on the off-days when you are not doing your classes.
To learn more about Spine and Back Health, please read my blog post.
To learn more about Glutes click here.
To learn more about Foam Rolling and how it relates to back health click here.