#1. EMOM-10
4 thrusters (95/65)
#2. Conditioning wod:
1-2-3-4-5-6-7-8-9-10
Pull ups
* 10 wall balls on the dashes
7 back stretches from Healthy Holistic Living :)
If your low back is feeling stiff, achy and about to spasm (or you’re already there), then do the following nine stretches. Try performing this sequence three times a day. Once the pain is considerably less, you can reduce the sequence to once a day and ultimately three to four times per week.
Pelvic Tilt Warmup
Lie on your back with your knees bent and feet flat on the floor. In this relaxed position, the small of your back will not be touching the floor.
Perform a pelvic tilt by tightening your abdominal muscles so that the small of your back presses against the floor. Hold for 5 seconds, and then relax. Repeat this move three times and gradually build to 10 repetitions.
Next, take a deep breath and on the exhale contract your abdominals, pulling your belly button towards your spine. Hold for 5 to 10 seconds. Repeat 10 times.
Now, you are ready to begin stretching.
7 STRETCHES IN 7 MINUTES FOR LOW BACK PAIN RELIEF
1. Hamstring Floor Stretch
What it works? Back of thighs (the hamstrings)
Hold for 30 seconds. Do this 2 times for each leg.
Helpful Tip: Contract your abdominals when bringing your legs up.
2. Knees to Chest Stretch
What it works? Hips/ Glutes (aka Butt)/ Lower Back
Hold for 20 seconds. Repeat on other leg.
Helpful Tip: With your abdominals contracted, try to straighten your right leg. If you experience any discomfort in your back, leave your right leg bent.
3. Spinal Stretch
What it works? Lower Back/ Obliques
Hold for 20 seconds. Repeat on other knee.
Helpful Tip: Contract your abdominals before bringing your knees up and over.
4. Piriformis Stretch
What it works? The Glutes
Hold for 30 seconds. Repeat with other leg.
Helpful Tip: Contract your abdominals before crossing your leg and resting your foot on the opposite knee.
5. Hip Flexors Stretch
What it works? Hips/ Front of thighs (quadriceps)
Hold for 30 seconds. Switch sides and repeat stretch.
Helpful Tip: Remember to contract your abdominals, keep your shoulders down and back straight.
6. Quadriceps Lying Down Stretch
What it works? Front of thighs (quadriceps)
Hold for 30 seconds. Switch sides and repeat stretch.
Helpful Tip: Contract your abdominals before grasping the top of your foot and bringing it to your butt.
7A. Total Back Stretch
7B. Then Try This…
What it works? Entire back/ Shoulders/ Arms
Hold for 10 seconds.
SUCCESS! Hopefully, you are now experiencing noticeable low back pain relief.
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