Low Back Pain? Pt. 2

Moving forward with our quest of supple strength, we find ourselves at step 2 of each progression of The Trifecta.

I feel as though I should take this opportunity to clarify that although the title of this series is “Low Back Pain?” the 3 active stretches used in The Trifecta can be used to heal old back injuries, hips problems (such as sciatic), as well as shoulder injuries.

Quick pointers:

  • Aim at performing your hold for 20 seconds per session (can be broken into multiple sets).
  • Aim for perfection of movement-not difficulty of movement (this will make more sense as I release the more advanced steps).
  • Train frequently to stay mobile- these sessions should be energizing, not exhausting.
  • Keep the poses “strength led”- don’t force anything!

Back Bridge Progressions:

Step 2- The Long Bridge

Sit up straight on the floor with your legs outstretched in front of you. Place your palms on the floor on either side of your hips. Press down through your palms and drive your hips upwards until your legs and torso form a straight line.
Sit up straight on the floor with your legs outstretched in front of you. Place your palms on the floor on either side of your hips. Press down through your palms and drive your hips upwards until your legs and torso form a straight line.

 

L-Hold Progressions:

Step 2- Straight Leg Hold

You will need a sturdy chair (or similar object) that can hold your weight. You will start the same as you did for Step 1, but once the knees are above your hips you will lock your knees- it is acceptable (for now) that your feet dip down below the hips. Be sure that your knees stay locked- this is crucial to strengthen your hip flexors. try to breathe normally.
You will need a sturdy chair (or similar object) that can hold your weight. You will start the same as you did for Step 1, but once the knees are above your hips you will lock your knees- it is acceptable (for now) that your feet dip down below the hips. Be sure that your knees stay locked- this is crucial to strengthen your hip flexors. try to breathe normally.

 

Twist Progressions:

Step 2- Easy Twist Hold

The leg that was straight with our last progression will now be bent under until the heel comes in contact with your glute. Twist your opposite shoulder toward your raised knee, and secure the elbow on the outside of that knee. Place the palm of the other hand behind you. Do not force this stretch- use the strength of your core to twist, not force from the shoulder.
The leg that was straight with our last progression will now be bent under until the heel comes in contact with your glute. Twist your opposite shoulder toward your raised knee, and secure the elbow on the outside of that knee. Place the palm of the other hand behind you. Do not force this stretch- use the strength of your core to twist, not force from the shoulder.
POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.