In this video, I'm going to show the best back exercises
for better love making. Stay tuned.
Hey, everyone. Doctor Rowe coming to you from SpineCare in
St. Joseph, Michigan. In this video, I want to go over back
exercises that may lead to better sex by allowing you to
go longer, harder, and faster and you may find these
exercises help lessen and prevent back pain during sex.
To make this easy, I'm going to break the video up into two
separate parts. In the first part, we're going to focus on
building mobility so you have a lot more freedom during
positions and movements. In the second part, we're going to
focus on building so you're able to support yourself during
those movements. To get the best results, go through all of
the exercises and use what works best for you. As a bonus,
all of the exercises can be done most of them in bed and
they require no equipment. So, let's get started. I'm sure
that you've heard the saying, it's all about the motion in
the ocean. Well, it's true. You want to be stiff as a board but
not in the wrong way. A key to having better sex is to have
less stiffness, tightness, and pain so you're able to move
from position to position with less issues and hopefully just
be able to experiment with new positions. This first mobility
exercise is really going to focus on opening up the hips,
the groin, and the pelvis. It's known as a frog rocker. You can
do this one in bed or on a floor. So, what I'm going to do
is start off on all fours just like this. What I'm going to do
from there is put my feet together and then try to take
my knees out as much as I can. Keep sliding them out until you
a very deep stretch in the inner part of the leg into the
groin that's really important just press your feet together
also during this exercise the first movement is very easy
we're going to do a rock back so I'm going to tuck my chin
towards my chest put my arms out in front of me very
slightly grip into whatever you're using with your fingers
for stable anchor point now we're going to rock our whole
body backwards trying to keep our back straight the more that
you go back the more that you're going to feel that
stretch build across the pelvis and hips you usually feel
really good. I actually feel it right here in my core too. I
like to hold this one right here for about three to 5
seconds and then what I'm going to do is I'm going to rock back
up into our original position but this time around, let's
focus a little bit more on trying to open up the hips. So,
I'm going to lift my legs up or I should say my feet up like
this and then take them outwards. You're going to feel
a tongue fire around the hips. I go out as far as I can.
Again, holding this one for about three to 5 seconds. From
there, I'm just going to go back like this and go back into
our starting position. The next movement is rocking forward
with our whole body. Keep going as far forward as you can.
You're really going to feel a very good stretch into the core
and also into the front part of the legs. This one right here
will really open up the hip flexors which are responsible
for really helping with thrusting motions. So, three to
5 seconds right here and during this exercises too, what I try
to do is just nice, slow, controlled breathing. You can
also tighten your core for a little bit more support but
after we're done with that, we're just going to go to our
starting position and then just repeat. Let's try to do this
one for about three to five complete repetitions and with
each repetition, try to stretch into it just a little bit more.
The key is to build more flexibility. So, we always
want to challenge ourselves with these stretches right
here. You can also experiment with different angles. This is
really good for anybody that has a lot of tightness or pain
off to one side. So, what I'm going to do is angle my upper
body towards one direction. So, instead of going straight, I'm
going to go off to my left just a little bit and then I'm going
to repeat this. You're going to notice that it hits it just a
little bit differently. So, give that a try. Going all the
way towards the left and you can also experiment with going
all the way towards the right. This next stretching exercise
is what I call the cobra cow. It puts a little bit more
emphasis on the back. Again, you can do this one in bed or
on a floor. Just start on all fours just like this. I'm going
to begin with what is known as the cat cow. I'm going to tuck
my chin towards my chest. From there, I'm going to take a deep
breath in and then let it all the way out. As I'm exhaling,
I'm going to tighten my core and try to take my belly button
upward towards my spine as much as I can. Really focus on
engaging those core muscles. I'm then going to round my back
kind of like putting a hump in it by taking my shoulder blades
upward towards the ceiling. In this position, you should feel
a ton of muscles firing in the back and also the core. Try to
hold this one comfortably for about three to five seconds.
From there, I'm going to take a deep breath in and then just
allow my stomach to relax and go downward as much as I can
towards the bed or the floor. This position just hits the
back a little bit differently. Again, try to hold this one
comfortably for about three to five seconds. I like to take
this one to the next level by then targeting the core and the
legs just a little bit more to build into a thrusting motion.
What I'm going to do is what is called a cobra pose. I'm going
to straighten my legs and then take my hips and pelvis
downward towards the floor or the bed. The key with this
exercise is to have them flat. We don't want them raised up
like this. So, what you can do is use your arms right here to
control this stretch. The more that you go upright like this,
the more intense the stretch will be. The more that you bend
the elbows, the easier it will be. So, once you find that
sweet spot and the hips are flat, you want to hold this one
for about 20 seconds. Just do nice, slow, controlled
breathing also. I feel really good stretch in my back, core
muscles, and my legs. From there, I'm just going to build
back into that original position and repeat the cat
cow. With each repetition, try to stretch into it just a
little bit more. The key is to gain flexibility. So, always
challenge yourself and I try to do this whole complete cycle
for about three to five times. The key to better sex is to be
able to go longer, harder, and faster. To be able to do this,
we have to build strength. This first strengthening exercise is
known as a kegel bridge. If you're unfamiliar with a kegel,
it's absolutely one of the best exercises that you can use to
improve your sex life. It focuses on building strength
across the pelvic floor which may lead to more intense
orgasms and help men with premature ejaculation and it's
pretty easy to do. You just lie flat on your back bed or on a
floor. Knees are going to be bent, feet are going to be
flat. The first part, what I'm going to do is take a deep
breath in and then let it all the way out. As you exhale, try
to take your belly button towards your spine as much as
you can. Really engage the core. From there, I'm going to
tighten my pelvic floor and then squeeze my glutes or my
buttocks right here. Once you feel that, we're going to then
take our hands, place them on our hips, and then thrust our
hips and pelvis upward towards the ceiling until our is in a
nice straight line from our knees to our hips to our
shoulders. If you're unable to get into this position, let's
say you can only go up an inch or two. Do the best you can.
Over time, you should gain strength and flexibility but
when we're in this position, you should feel a ton of
muscles firing into the core, lower back, the hips, glutes,
across the pelvis right here. I try to hold this one
comfortably for about 5 seconds. From there, I'm just
going to relax and take a breather. On the next
repetition, try to build into it even more. You can do this
one for 10 to 15 repetitions. If you feel like you have a
little bit more energy, throw in another set or two. You can
make this one more challenging also by lifting one leg up just
like this and putting all of your weight onto one side. Just
make sure whatever you do on one side to always switch to
the other to keep them both in balance. I like to take the
bridge to the next level by doing different positions that
are going to hit the muscles just a little bit differently.
So, one of my favorites is to do what is known as the clam
shell. This one's really going to help with strengthening the
pelvis towards the groin and on the hips right here. Really
focuses on the glutes. So, I'm going to put my feet together,
place them down on the bed of the floor, press in and then
try to wing my knees downward as much as I can until I feel a
very deep activation of the muscles in the groin and across
the hips. Once we feel that, the movement is roughly the
same. Put your hands on your hips right here and then just
thrust upward towards the ceiling. Hold this one for 5
seconds. Relax. You can do this one 10 to 15 times and throw in
another set or two if needed. You can also target the back of
the legs right here, the hamstrings by doing what is
known as a hamstring walkout. So, let's get back into our
original bridge position but this time around, I'm going to
drive my heels into the better of the floor and then angle my
toes upward towards the ceiling and then, I'm going to slowly
start to walk my heels outward like this. You'll feel a ton of
fire into the the legs, those hamstrings but just do that one
nice and slowly for about five repetitions. Afterwards, if you
feel like you have more energy, again, throw in another set or
two. This exercise is going to help us with positions and
movements that require just a little bit more upper body
strength. This is known as the body saw. It's best done on a
floor. I'm going to be on my forearms so make sure to put a
pillow or towel underneath them for extra comfort. So, I'm
going to have my forearms and arms roughly in a V shape I
just kind of clasp my hands together just like this let's
tuck our chin towards our chest I'm going to go into a plank
position so my body is nice and straight my lower body weight
is going to be on my toes I'm going to focus on tightening my
core muscles and then also my glutes so everything is just
nice tight and sturdy from there I'm going to use my legs
right here and upper body to thrust forward just like this
keeping our body nice and straight go forward as much as
you can you'll feel a ton of muscles in the back into the
arms and also the core. I try to hold this for a couple
seconds. From there, I'm going to go in reverse. Really use
your arms right here to thrust backwards as much as you can.
Hold this position for a couple seconds and then you're just
going to repeat this whole cycle for about 10 to 15
repetitions. If you feel like you have a little bit more
strength, throw in another set or two but I like to take this
one to the next level by then doing just an ordinary push up.
Push ups are very important for building chest and arm strength
to keep us upright. So, if you're unable to do a regular
push up, you can do a beginner's push up. Just put
all of your lower body weight onto your knees just like this
and then from there, just do 10 to 15 slow repetitions. Really
focus on feeling it into the chest, the arms, and really
pinching those shoulder blades as you go down. If you're able
to from there, just progress into the full push up but I try
to do one for 10 to 15 repetitions for two to three
sets. This strengthening exercise is going to focus a
little bit more on the lower back. It will help build
stability and also help lessen our chance of back pain during
sex. This is known as a frog reverse hyper. It's best done
at the edge of a bed. I'm going to get into a position where my
hips and my legs are going to be off the edge of that bed. My
upper body is just going to lie flat and just be nice and
supported. Keep your back straight. Take your arms, grab
off to the side of the bed, or straight in front of you but
you want a sturdy grip into the bed. That way we have a solid
anchor point. From there, I'm going to tighten my core
muscles and then squeeze my buttocks for stability. The
movement from here is very easy. I'm going to keep my
knees bent roughly at 90 degrees and then lift my feet
upward towards the ceiling as much as I can. The goal is go
up as far as you can, squeeze the buttocks, and you should
feel the lower back get engaged. You want to hold this
one for about 5 seconds. From you're just going to relax,
come back down, and then repeat this one 10 to 15 times. Again,
the goal is to really focus on feeling it into the lower back
but if you feel like you have a little bit more energy, you can
throw in another set or two. If the exercises help, please
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