10-Minute Strength & Stretch for the Low Back for Women & Men Over 40

If you’ve ever had back pain, or you simply want to avoid it, this little workout is for you.

Using 4 of my favourite back exercises you will strengthen the posterior chain of the body (as well as learn how to hinge, instead of bend through your low back), work out any restrictions in your thoracic spine (T-spine), strengthen the stabilizers in the spine and work on giving your lower lumbar discs some space.

TOOLS NEEDED

mat, yoga bolster (or pillow), access to a wall

THE WORKOUT

This is also Day 1 of our 14-Day Happy Back Series on Over Fifty Fitness.

1-leg hip hinge
1-leg hip hinge
Iso-hold bird dog
T-spine extension against wall
Supported sphinx