Exercise Recommendations To Improve:
SPINE FLEXION
Exercise 1: Spine Flexion Soft Tissue
KB Hip Flexors: Lying on your back with your feet elevated on top of bench; place the corner of kettlebell into your hip flexor and move the same sided leg slowly from side to side applying pressure that is uncomfortable but that you are able to breathe through normally.<br/><br/>Set + Reps: 30-60secs per side, per body part
Ball Quadratus Lumborum: Lying outstretched on your back with a ball underneath one side of your lower back between your ribs and pelvis, roll slowly along the length of the muscle applying pressure that is uncomfortable but that you are able to breathe through normally.<br/><br/>Set + Reps: 30-60secs per side, per body part
Exercise 2: Spinal Flexion Mobility Exercises
Pullover With Hamstrings: Lying on your back with your feet elevated on a bench, roll your tailbone of the ground and push a small weight plate in your hands as far away from you as possible. Holding this position take long slow breaths in and out.<br/><br/>Sets + Reps: 3 x 5 Breaths (Aim For 6sec Inhale, 8 Second Exhale)
Banded Cat Cow: Set up on your hands and knees and place a band across your back, anchoring it to the ground with your hands. Push your back up into the band, exhaling as you do so. Return to your starting position once your breath is complete and repeat. Move the band between upper, middle and lower sections of your back from the prescribed reps.<br/><br/>Sets + Reps: 2 x 10-15/Level
