Fitness Tip of the Week: 4 Spinal Extensions For A Stronger, More Flexible Back
Back extension exercises are an important part of Yoga and Pilates practices. From gentle – challenging, here are 4 great options:
#1: Cobra pose is a dynamic thoracic extension – a reversal of the outward curvature of the thoracic spine. It’s a great posture corrector, especially if you tend to be seated for long periods of time. This is a perfect backbend for beginners or those with back pain.
#2: Sphinx pose is part of many gentle or yin yoga classes. Use your forearms to support you as you hold and breathe.
#3: Swan takes you into a deeper backward bend by extending your elbows. If this feels too intense or painful, explore options #1&2.
#4: Bow pose is held in a yoga practice and made dynamic in Pilates by rocking back & forth. You need good mobility & flexibility for this one, so try the modification if it’s not right for you.
Be sure to avoid hyperextending the lower back Use your back and core to lift you up rather than only using your hands to push you up, and keep your shoulders down.
*This is not medical advice. If you have undiagnosed pain or are new to exercise, consult your healthcare professionals before starting any new program.*
This Week’s Featured On-Demand Classes
Here are some of the latest videos I’ve uploaded to the on-demand library.
BodySculpt Express - Single Dumbbell Total Body Workout
Sweat & sculpt your entire body in just 30 minutes with only one dumbbell.
Pilates - Pilates for Recovery Days
A very gentle core strengthening class that also includes mobility and flexibility work.
Do you have an idea for a class you’d like to see? Is there a particular exercise you want to work on? Send me your request and I’ll do my best to incorporate it into an upcoming video. I’d love to hear from you!