Gardner's Back Relief

Whartons Flexibility Zone® One  

Whartons Flexibility Zone® One  

 

We bend, reach, lean, and crouch for hours on end - these compromising postural positions are commonplace for the grower. Our back muscles are appropriately named—erector spinae- they hold our trunk up right.  The moment we flex our trunk even 45 degrees we’ve just placed 50% more compression on vulnerable discs. 80% of American’s live with back pain and medication and pain management have been insufficient - so what to do? Here are two exercises to gain both range of motion and stability.

1. Whartons Flexibility Zone® One:  Trunk Extensors—Sit on a comfortable surface.  Bend your knees slightly. Exhale. Tuck your chin. Engage your abdominals. Reach your trunk downward between your legs. Move into your natural range of motion. Inhale. Return to start position. Repeat for 8-10 repetitions. 

 2. Whartons Strength Zone® One: Trunk Extensors—Lie on your stomache on a comfortable surface. Secure your legs under couch or fixed object. Place pillow under your pelvis. Exhale. Extend your back upward. Roll your shoulder blades and neck upward. Inhale. Return to start position. Repeat for 8-10 repetitions.