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:

  • Good morning
  • (Weighted) Glute Bridge
  • Feet raised hip thruster
  • Barbell/Sandbag Glute Bridge
  • Kneeling Squat