Hello, hey, everybody is Doctor Jo. And cool Remy.
And today I'm going to show you my five minute real time back
exercise routine. So let's get started.
So for this back routine, we're going to start off with a 45 second warm up,
and I'll talk a little bit more as we get going. So starting
with a warm up, let's just do a seated rotation, this is just
kind of a continuous motion just to get that back loosened up a
little bit. So instead of for doing reps, and sets, we're just
going to go for time. So we're going to do 30 seconds, take a
little break and do 30 seconds again, so a little thoracic side
bend, again, just continuous motion to get everything
loosened up. And so in that time period, you just go at your own
pace for those 30 seconds, you can start off with just a little
bit, and then as you progress, then you can do more. But you
don't have to keep up with me. Or if you've done this several
times, you can go a little bit faster than me. And then some
teas just stretch everything out a little bit. And then we're
going to lay down right and go into pelvic tilts. So the pelvic
tilts are just rotating that tilt going into a posterior, or
flattening out that belly to get the posterior pelvic tilt. We're
not using our feet, we're using these muscles to get it going.
So I'm not pushing with my feet to get my back flat, I'm
rotating that pelvis to get it flat. Now I'm just doing a
continuous right now to kind of show you. But the next 30
seconds, I'm going to try and hold it for about three to five
seconds. And then you can progress that hold as you get
stronger. But make sure you're using your core muscles and your
pelvic muscles, instead of using your legs. So really kind of
flattening out. It's not a big movement. But it's a great
movement to get everything moving in there and really
exercising those muscles. So again, holding it for about
three to five seconds, and then relaxing.
So the next one is going to be going into bridging bridging is
kind of the next progression of the pelvic tilt. So now we're
coming all the way up, make sure you go slow and controlled,
you're not just bouncing up and down. almost imagine you're
going one segment at a time of your spine. So I'm just rolling
up and then slowly coming back down. So you don't have to stop
at each segment. But that's what you want to kind of feel that
feeling of rolling your back up and down. That's really what's
going to get the exercise working really well. If you're
just starting out doing these, if you can't get all the way up
like this, that's okay, you can just go as high as you
comfortable the can so like maybe right here. A lot of times
people ask me, well aren't bridges extension exercises,
they're not because you're just going up into a neutral
position, since my hips are bent. Now, I'm just going to get
them into a straightened position, we're not going into
extension. So if you feel like you're arching up like that,
see, then all the pressure goes to my neck, so you're not going
into that back extension, you're coming up into a neutral
position, and then slowly coming back down. If you feel like your
hamstrings are trying to cramp on you, bring them up a little
bit, their heels towards your bottom. And that should take the
hamstrings out just a little bit and work your glutes a little
bit more. And then nice and slow. Coming back down. So then
the next one, we're gonna roll over onto our our stomachs. And
then I'm just going to do one side for the 30 seconds and then
one side for the other 30 seconds. But you can kind of
break it up if you want to try and keep your legs straight. And
then keep your toes pointed that helps keep them straight, and
then just come up. So you're not lifting up, your hips aren't
coming up off of the bed or the couch or the floor, you're just
bringing that leg up. So it's probably not going to be high.
Make sure you're comfortable. So you don't want your back to be
hurting while you're doing this. So if you need to lie all the
way down, that's fine. I'm just propping up one because it's
comfortable for me and two, so I can kind of talk to you a little
bit better. But just again, that leg doesn't have to go high, so
you're not rolling over to get it up. You're just lifting it a
little bit, my knee might be bent just a little bit but you
want to try and keep that knee as straight as possible if you
can, and then just switching to the other side. So just up and
down. You might be able to see a little bit of a difference on
each side. You know, sometimes someone has a stronger leg or
maybe there's an injury so you just again, kind of go at your
own pace. Do what's most comfortable for you. Sometimes
if you lie down, you can get it a little bit higher
So now we're gonna go up into quadruped or all fours. And so
this time, we're going to bend our knee and kind of lift our
foot towards the ceiling. So this is going to get your glute
muscles a lot, which is a nice workout. So keeping that knee
bent foot towards the ceiling, and just almost pumping it
upwards. Again, I'm not coming, I'm not rolling up, I'm trying
to keep my back nice and flat. And I'm just pumping that leg
up. So you know, try not to arch down or arch back and then sag
down, try and keep that back in the neutral position. And just
gently pump up and down. Again, if you need to take a break in
between, or you just need to do one at a time and come back
down, you can, or if you want to alternate back and forth while
you're where you're doing it, you can do it that way as well.
So again, kind of whatever works for you. If you want to bring
that knee all the way down, and then come up to get a little bit
more motion in it, you can do that or arrange, you can do that
as well. Sometimes I like the pumps a little bit better,
because you're keeping your glutes activated more. But if
you want to come back down, get a little pause, go back up, you
can certainly do that. So then, the next one is just going to be
a bird dog or opposite arm opposite leg. So it's kind of
like it sounds. When the bird dog is pointing towards the
bird, one leg sometimes goes out and the other one comes up. So
that's why it's called that. So I'm going to alternate and then
opposite arm, opposite leg. So same thing, try and keep your
back pretty flat. You imagine like there's a cup on your back
and you don't want to spill the water. And it is a little bit
harder on a squishier surface like this. So you know if that's
too hard for you, if you're comfortable getting on the
floor, it might be easier to start off doing it on the floor.
But again, when I come up, I'm not lifting my leg up. I'm
trying to keep everything in a nice neutral position. When I do
that, if you're risk get a little bit sore, you can kind of
do them on your fist instead. And still do it that way.
Because sometimes I know with your hands bent, that will get
your wrist just a little bit sore and again, you don't have
to go as fast you can stop in reset each time. Take a little
break if you need to. These are a little harder than they look.
So there you have it. That was my five minute real time back
exercise pain routine. If you'd like to help support my channel
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whole lot of other fun stuff. So remember, be safe, have fun, and
I hope you feel better soon.