[upbeat music begins]
- Hey! It's Justin and Taylor. We are back!
- Hi guys!
- With another pain relief series.
This time we're targeting your low back.
All you're gonna need today is your own body weight,
a mat, as always your foam roller would be optional.
Taylor will throw you in some additional tools
to use throughout class.
You ready?
- I'm ready!
- Awesome. All right!
So, first things first. No matter what we're working on,
we always have to start with a dynamic warm-up
that's going to prepare our body for the workout,
or for the static stretches we're about to incorporate.
Nice and slow alternating hamstring touch
in three, two, one...
Take it down nice and slow.
Bring it right back up. Squeeze your glutes.
Now, I want you to focus on elongating your hamstrings.
Nice and slow.
Intensification is just pulling up on your toes.
That easy. Increasing that stretch.
How does that feel, T?
- Feels good!
- Ah, that's gonna feel amazing!
Perfect! So, when I count you in,
we're just gonna hold it at the bottom
in three, two, one...
Hold, and just tap up and down.
Perfect! You remember that intensification?
Pull back on that toe just like this.
Pick it up!
You're really going to intensify that hamstring stretch!
For four,
three,
two,
one... Bring it up! Squeeze the glutes nice and tight.
We'll switch sides. In three, two, one...
Down! Pull up on that toe. Be with me.
And pulse.
Perfect!
- [Taylor] : Ooh! Hurts so good!
- [Justin] You can fell that in the hamstring,
the quad, the low back, those glutes.
For three,
two, one...
And standing on up. Perfect!
Next move! Alternating toe taps just like this.
So, Taylor is going to modify.
This is just a beginning move just like this.
If you need to modify you can also
pick your knees up just like this.
Intensification, you're just gonna stick with me
and pull back your toes in three, two, one...
Let's go!
Perfect!
If you can't touch your toes, don't worry about it.
You can always bring that leg in a little flexion like this.
And really relieve a little tension
and increase your mobility that way.
Intensification, you just bring it up a little bit higher.
Ooh, I'm starting to surprise myself
a little bit with these.
[Taylor laughs] Someone's been putting a little mobility
and flexibility working.
You can have fun with it!
Give me five,
four,
three,
two,
one...
Reset!
Perfect! All right!
A great exercise, right before we get into it,
it's going to be a good morning.
Option one. Hands go behind your head just like this.
Option two. Hands come in front.
Intensification with me.
Drop it down. Slide your hips back nice and slow.
Flat back. Come up. Rotate at the top, slowly.
Drop.
Perfect twist!
- [Taylor] My hips feel great!
- Nice!
Fantastic!
These are exercises you can really perform
at any point of your day.
If you're starting to feel that low back
get tight, those low glutes.
Stand up, take a break from your desk,
and preform this movement.
You don't have to really warm up before.
That's what makes it so special.
Nice and slow. And twist.
Those external rotations are really gonna help
strengthen that lumbar and your transverse abdominals.
Last three.
Fantastic!
Last two.
And recover.
All right! Let's get in to the fun stuff here!
Okay. So, if you suffer from low back pain,
these are going to be your favorite exercises to perform.
So, anytime you feel you start to get tight
or you're really suffering from any kind of pain.
These are the movements I want you to perform.
Or, if you're just trying to prevent the injury altogether.
Go ahead and meet me on your back just like this.
First things first.
One of our favorites ones is a knee tuck
with a slow rotation.
On intensify, eventually we're all gonna start together.
Laying on back, nice and slow.
Hands come in around your knees.
Tuck your knees into your chest. Give yourself a hug!
Perfect! Holding it nice and tight.
The intensification is gonna be to start to rock.
Just like this. The modification is just holding.
Perfect! And if you're modifying with Taylor,
I want you to open up your legs
and drive them into your armpits.
Both knees go into those armpits. Perfect!
If you're with me we're gonna add a bow, then.
Knees come in, point together. And then, rock slowly.
- [Taylor] Ooh!
- [Justin] Ah! That feels amazing!
Nice and slow for five, four,
release the left leg only, and two, one...
Release that left leg all the way out.
Right leg stays tucked in.
Pull it into your armpit. As deep as you can.
Perfect!
All right!
So, using your hands as a placement, as a tool,
you're gonna try to push away and pull at the same time.
In three, two, one...
So, try to push and don't let your leg move.
Your pushing against your hand.
So, if I'm gonna get home with you.
I'm creating resistance with my hand just like this.
And then we're gonna get more range of motion now
by bringing it back in.
Pulling it in a little bit tighter.
We're gonna do it again in three,
how does that feel, T?
- Feels good! It feels a little tight.
- [Justin] Two, one... Push away!
Squeezing nice and tight.
Opening up that hip flexor, that psoas.
Loosing up that medial glute. Perfect!
Driving the lumbar into the ground.
Push! Push! Push! Push! Push! And pull!
Perfect! For three, two, one...
Release!
Switch sides! Pull it in nice and tight.
Other leg. Hold it.
Same thing this is gonna be
the holding point right here.
I want you to pull it in as tight as you can for three,
two,
one...
And then, push away. Don't let it move!
Push away.
You're making that hip flexor tighten up just like that
so if I'm at home with you, I'm pushing back,
I'm literally saying "Fight against me!",
"Fight against me!", "Fight against me!".
Push! Push! Push! Push! Push! Release. Pull.
You'll get more range of motion every single time that way.
All right. One more round in three, two, one.
Bring it in! Push against my hand.
Push against your own hand.
I want you to really Push! Push! Push! Push! Push! Push!
See how my shoulder blades are coming off the ground?
I'm really pushing. Three, two, one... Release. Pull.
Perfect! For three,
two,
one...
Fantastic! Bring both legs down.
We're gonna go to a glute bridge. Hands come down.
Relax your head for a second. Just like this.
When I count you in, you're gonna take
your hips off the ground, and you're gonna hold
a static hold in three, two, one...
Up! Hold.
Perfect! I'm gonna come over right to Taylor.
I'm gonna coach you guys through this.
As you're contracting your glutes,
hands are flat. Nice and slow.
I want you to focus on your lumbar.
I want you to feel it work.
Close your eyes, transfer all of your energy
towards your glutes.
Intensification here.
What I'm gonna do is take one foot off the ground
in three, two, one...
This is your intensification.
It's gonna fire off one glute
a little bit more than the other.
Modification at any given moment, you can just drop down
get that low back a break and go right back to it.
With me. We switch legs in three.
You can intensify this even more
by taking the opposite toe off the ground.
Take a look at me. Just like this.
Three, two... Switch legs.
Bring it up!
Hold. Take those glutes nice and high.
Feel that glute engage.
We have a saying at LIT method,
"Strong glute. Strong back."
Strong glute. Strong back. I want you to get that message.
Every time you're training your glutes,
I want you to think
"I'm strengthening my back at the same time",
'cause that's exactly what you're doing.
When I count you in, we pull up on the toe,
bring those hips a little bit higher
for three,
two, one...
Release.
Give yourself a hug with both knees, again.
Cross your feet over. Rock your body slowly.
Release that low back. All right! Next round!
This is one of my favorite strengthening exercises
because is a tempo move. Feet come back down.
Glute bridge in three, two, one...
Feet come down. Hips come up.
Nice and slow.
Take your toes off the ground.
For intensification we all pulse in three, two, one...
Just pulse slow. Squeeze your glutes nice and slow
but rest your head into that mat.
Go and pulse those hips for me, Tay.
Perfect! Just like that. That's your intensification.
Focus all your energy, everything you have to your glutes.
Strong glutes. Strong back.
We have five. Perfect!
For four... love it!
Three,
two...
We all hold together. Up! Hold.
Intensification. Firing the glutes even more.
We're marching each leg nice and slow.
Not letting your body rotate at all.
Focusing on your form. Driving it in.
Strong glutes. Strong back.
For five... fantastic!
You guys got this! Three, two... hold it!
Gently drop it back down.
Extend your left leg all the way forward.
Right leg. We're taking it all over your body.
Just like this. Hold it.
Intensification, guys.
I want you to relax before we intensify it.
Lay your head back. Take your hand. Push down.
Creating more resistance. Your right arm.
The opposite arm, can you get it flat?
If you can, I want you to inhale.
Exhale. Take it a little bit deeper.
Did you hear that? That was my back that popped.
[Taylor laughs]
Yours should pop, too. It's good!
That's just... don't panic when you hear a pop.
It's just air escaping the joint. You're fine.
Three,
two...
to intensify even more,
take that leg all the way out. Kick it out!
Pull back on your toe.
- [Taylor] Ooh!
- [Justin] Three, two, one... Bring it back!
Switch sides.
I'll walk Taylor through it,
so you guys can see a little bit more here.
Take this arm for your intensification.
You can take this opposite arm right here
and lay flat on the ground.
Open up your chest. Exhale.
Pull down just a little bit more.
How does that feel, T?
- Feels really good.
- [Justin] Keep that shoulder blade on the ground for me.
Perfect! Love it!
Your last intensification, I'll walk you
through it in this side.
Remember, kick that leg all the way out.
Keep that shoulder blade on the ground.
Really pull it down...
- [Taylor] Ooh!
- [Justin] ...for five, four,
three, two,
one...
And sitting on up onto your butt nice and slow. Perfect!
Okay! When you're ready. Both feet go down flat.
You're gonna take right leg over your left.
Left arm goes up into the air.
Inhale. Exhale.
Using the elbow against the knee as leverage,
then, you twist.
Opposite way. Perfect!
For your intensification here,
all you will look to do is extend this arm out,
giving yourself more range of motion.
Perfect!
Three, two, one...
Switch sides.
Same thing. Inhale.
Exhale.
Twist.
Let your head really guide. Look this way.
Oh hello, Tay!
- Oh hey!
- Really let your head guide. Take a look at us.
Pull it back as far as you can.
Intensification, walk that hand back,
give yourself more range of motion.
Every time your exhale, it's always gonna give you
a little bit more range of motion.
So, everyone together. One, two, three...
Exhale. Twist.
Three,
two,
one...
Recover. All right! We're gonna bring it into one
of my favorite exercises.
Hands and knees. We're gonna go alternating bird dogs.
Nice and slow.
On my cue, we're gonna go left arm out, right leg back,
we're just holding. Three, two, one... Hold.
Perfect!
Modification, you take that right leg
and just push it on the ground.
Let that right foot just tap out. Hold.
Perfect!
Intensification. You're just like this and you pulse.
Slowly.
This is a great finisher every time you're done
doing a core exercise, a core class,
an abdominal focus class.
This is a great finisher right here.
Five...
- [Taylor] Ooh! It burns!
- [Justin] Four,
three,
two...
Hold it up!
And switch sides, nice and slow.
On my go, when I count you in in three, two, one...
Extend out. Arm up.
Remember, intensification we pulse,
modification, one foot on the ground.
Pulse.
This is great way to fire your glutes
and protect your low back at the same time.
To intensify even more, you can take
that right arm just a little bit higher.
I want your head down. Form is everything right here.
These are great for any post core classes.
Five, four,
three, two, one... Relax your back.
Perfect! All right!
[Taylor cheers]
Now for the fun stuff!
- Our favorite!
- Grab your foam roller. What other tools can we use, Tay?
- A wine bottle. A water bottle. What else is there?
- A tennis ball.
- [Taylor] A tennis ball.
- [Justin] Grab something. You can make it happen.
I know you have something in your apartment,
in your house, that you can grab.
Grab it! All right!
When you're ready, I want you to sit on it just like this.
Both glutes down, nice and slow.
Option one.
You're gonna roll it over
just like this onto your left glute.
You're gonna feel that medial glute.
I don't want you going to the hip.
I don't want you right on the glute.
I want you in that spot.
You know exactly where I'm talking about.
Between that glute and your hip.
- Ooh!
- Okay?
Option one. Extended out.
Just hold. You can rock just like this.
Intensification here, what you would want
to do eventually, once you feel ready.
Bring it up just like this. Tuck that leg back.
Tay will keep modifying. I'll intensify.
We rock it nice and slow.
Perfect!
Remember, if you want to increase it even more,
take this foot, bring it up just a little bit higher,
and then now move your body up and down
on that roller, just like this.
Yes! It feels so good!
But it hurts so bad.
Last three, two... I want you to find a sticky point.
Hold it! Hold it! Hold it! - Ooh!
- And now sink your body into it. All of it.
I want you to push against it.
Three, two, one... and we switch sides.
How did that feel, T?
- Ooh! You know, it hurts so good!
- When you're ready. Sit on back just like this.
Foam rolling every single day, either in the morning,
at night, after any activity,
if you're traveling a lot make sure to pack one away.
You use it. Perfect!
We intensify by bringing it up just like this.
Same thing, placing your hand on your foot
and just rolling it in and out nice and slow.
Perfect!
And if it's real tight, and it's really sensitive,
I encourage you to stick on that same glute and do
multiple sets and multiple repetitions.
You can probably do three, 30 seconds to a minute.
Three different rounds. That would feel really, really good.
It'll be a huge difference,
especially when you first wake up in the morning.
Perfect! All right!
So, when you're ready with me,
relax, put all your body weight right into it
for five, all of your body weight into it
for four...
Perfect! For three,
for two, for one...
Fantastic! Perfect!
We're gonna go right to those IT bands.
With me. Bottom leg extended just like this.
Top leg is gonna stay in flexion behind it
just like this if you're with Taylor.
Intensification right off the start,
you're gonna stack it up just like this.
We're gonna roll it all the way up. All the way down.
Oh! Yes!
- Oh! These ones are hard.
- At any given moment, you can split them just like this
if you really want to intensify and break it up.
Remember, I don't want you rolling
over the knee joint.
I don't want you rolling all the way up the low back.
Find that happy medium.
About eight to nine inches up and down that leg
for three,
for two,
for one...
And we switch sides.
Perfect!
I know a lot of people probably have new foam rollers.
[Taylor laughs]
I feel sorry for you, 'cause I know it's hurting.
Don't worry. Or if you're using a water bottle.
- I think mine is new.
- I think mine is also new.
We're gonna pretend ours is new.
It might not be new, but we're gonna pretend.
Okay, just like Taylor, that other leg stays behind.
With me, we stack it on up just like this.
We roll it all the way up, all the way down.
Remember, same thing. You can split them across.
There's really no wrong time to foam roll,
so take care of your body.
It's one of the best investments you will ever make.
I can promise you that.
For three,
for two,
for one... and relax it!
- Ooh!
- That was your low back pain relief series.
Any of those moves you can incorporate at the beginning
of your workouts, at the end of your workouts.
Feel your body out.
For more cues and tips always visit SELF.
They got you guys covered!
- See you guys next time!
[upbeat music ends]