Aspyr Personal Training - Workout of the Day (WOD) - Friday 15th June 2018

Exercises for Flat Back Syndrome

Stretch out - Hamstrings:

Lie on your back
Raise one of your legs and loop a band over the top of your foot
Keep the leg straight and apply pressure to the band (pull towards yourself) to stretch out the hamstrings (underside of your leg)
Hold until the stretch goes further than discomfort
Release and repeat at least 3 times

Stretch out - Upper Abdominals:

Reverse Press up or Cobra Pose
Lie on your front, chest on the ground
Place your arms from the elbows flat on the ground
Elbows are stacked underneath shoulders
Gently press up through the shoulders, keeping the hips on the ground and bringing your sternum (chest bone) forwards to open up the chest
If you start feeling this on your lower back, release through the front of the chest

Strengthen - Hip Flexors:

Sitting down
Lift one leg up to about 45 degrees, keeping the spine upright - hold here for 3-5 seconds
Gently lower the leg
Switch to the other side
To make this more difficult, use a straight and lift to 45 degrees - hold here for 3-5 seconds
To make this more difficult, press both hands into a bench and lift both feet off the ground at the same time - hold here for 3-5 seconds

Strengthen - Quads:

Hands overhead squats with an anterior tilt
Lying on back single leg raises with a kick at the top (concentrate on anterior tilt) - this one also stretches the hamstrings

Strengthen - Glutes:

WOD - Friday 15th June 2018