hey everybody, it's doctor Jo and Kali sleeping lion. oh don't wake the lion. today i'm
going to show you my top 10 advanced back exercises. so let's get started.
so the first exercise is going to be bridging with a
band. so depending on your resistance of band, I would always start off with the
light one, and just start off with about ten repetitions and see how you feel. you
can kind of progress from there and do the exercises one to two times a day. for
bridging with a band, place a resistive band around your thighs close to your
knees. pull out to get some resistance and at the same time come up into a
bridge.
The lion's sleeping now. so number two is bridging with the ball squeeze. same
thing just do maybe ten reps a couple times a day. for bridging with ball
squeezes, place a ball or a pillow in between your legs. squeeze into the ball
or pillow and at the same time lift up into a bridge.
number three is the dead bug. this one's a little harder than it looks, so I would
just start off with maybe five and work your way up from there. for the dead bug
exercise, put your back into a pelvic tilt. flatten it down, then lift one arm
and the opposite leg just a little bit.
keep your back flat on the ground.
raaah number four is modified planks. again these are a little harder than
they look so just start off with five or ten. for modified plank, start in all
fours on your knees and then come down onto your elbows trying to straighten
out your body as much as you can. squeeze your buttocks in.
number five is prone swimmer. make sure you're not arching your back too much
with this one. for the prone swimmer exercise, you're going to lie on your
stomach with your arms straight out in front of you and then lift your opposite
arm and opposite leg.
number six is prone Superman. same thing, make sure you're not arching your back
too much, and using your muscles instead of momentum. for prone Superman, lie on
your stomach with your arms straight out in front of you. then you're gonna lift
both arms and both legs at the same time.
number seven is quadruped with leg extension. try and keep your back in a
very neutral position and try not to drop your hips while you're doing these.
for leg extensions in quadruped, get on all fours and try and keep your back
fairly straight. so it's not sagging down and it's not arching up. then just extend
your leg back.
number eight is quadruped with leg and opposite arm extension. or some people
call bird dog. for quadruped opposite arm, opposite leg, get on all fours and
try and keep your back straight. so not sagging down and not arching up. nice and
flat. then lift your opposite arm and legs.
number nine is quadruped same side leg and arm, and this one's much harder.
so if you can't quite do it without keeping form, hold off on this one for a
while. for quadruped same arm and leg, get on all fours and keep your back nice
and flat. so not sagging down and not arching up. then lift the same side arm
and leg.
number 10 is seated rows with a band. so same thing, start off with the lightest
band and you can kind of work your way up from there. for seated rows with a
resistive band, take the band bending your knees up just a little bit, wrap it
around your feet for an anchor. with your thumbs up and your elbows by your side,
pull back and squeeze your shoulder blades.
Oh oh my god rah! so there you have it those are my top ten advanced back
exercises. and if you'd like to help support my channel make sure and click
on the link up there, and don't forget to subscribe
Where? down there. and remember be safe, have fun, and I hope you feel better soon.
And that ain't no lion.