Class Four – Basic Strength Training for Neutral Preference Low Back Pain

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    Starting Position: 4-point kneeling
    Equipment needed: mat, towel/pillow, moderate-weight dumbbells, low stool or cushion if having difficulty supporting body weight on hands/wrists.

    Warmup:

  • Bird dog holds
  • Donkey kicks
  • 4-pt thoracic rotations
  • Strength/Coordination:

  • Mountain climbers
  • 4-pt DB row
  • Side-lying reverse DB flys
  • Supine DB pull-overs
  • Stretches/Posture:

  • Kneeling hip clexor stretch + arm reach
  • Goalie stretch
  • Sit-to-heels, side-side

 

Register by contacting us at 416–925–4687