After showing you all a number of different exercises that you can do for your back pain, we're all going to put it together now with one half hour session. Starting with some stretches, working on some strengthening exercises and finishing off with some more stretches. This is what I do when I have some severe back pain or if it gets if there's a period of time where I'm feeling it my lower back. Then I put together this half an hour and do it a few times a week. It really helps. So I always start with some breathing.

Take some deep breaths and standing. Inhale when I put my hands up. And we're going to start with a yoga sequence. First you exhale as you go down. Keep your legs straight, and stretch out your back. A few deep breaths and when you're ready, take your hands to the floor.

Slowly walk them forward and we're going into the Cobra. Again, every position we're doing a few deep breaths. When you finish that, leave your hands where they are and sit back as far back as you can in your heel. really stretching out your upper back a couple deep breaths and back into the Cobra. If any of these specific exercises don't make sense or you're not sure what they are, you can go back to the other videos to watch how they are done and what the emphasis is are. When you walk your hand back, you want to keep your legs as flat on the floor as possible.

Bring your butt back as far as you can. After that stretch, walk your hands back, back back and slowly, slowly, slowly roll up as you stand stand tall again. So that's the yoga sequence. We're going to go through it two more times. And one of the nice things about this is, every time you go down into the sequence, you feel yourself stretch out a little bit more than the previous time. shake out your muscles, shake it out a little bit.

And start again, start by inhaling, bringing your hands to the sky. And as you exhale, stretch your back way down. You should be going a little bit further than you went the first time. You can see the first time I wasn't even touching the floor. This time I can get my hands touching the floor. Just a little bit on those fingertips Once again, walk your hands out there and into the Cobra.

Really push your chest out forward your head up. Sit back on your heels. Once again, stretching your upper back leaving your hands on the floor where they are. As you can see this as a family exercise, it can be done with everybody together. back into the Cobra as you come forward. And once again, we're going to put our hips up, hips up, legs straight, and try to keep your be flat on the floor as you push your hips backwards.

And here you're going to be feeling the stretch and your glutes and your hamstrings. A couple deep breaths and walk your hands back up each time that you're in between, in between sets of the deal. sequence you want to shake out your body a little bit. Take some deep breaths and really feel the relaxation in your muscles as you're taking deep breaths. One last time, take a deep breath in as you put your hands up. Exhale as you go down, keep your legs straight and this time go even further than you have been the last couple of times you stretched out.

You feel your muscles getting a little bit longer and a little bit longer. Each time into the Cobra. Sit back on your heels stretching out your shoulders and your upper back Want to put your head down in this stretch, not keep it up so that you can release the tension also in your neck. Here we go back into the Cobra. After a few deep breaths, bring your hips back up, push them back as you walk your hands back a little bit stopping when you can get your feet back flat on the floor. And once again, bringing that stretch into your glutes and your hamstrings.

And when you're ready, walk your hands back so that you can stand back up. As you stand, roll that back vertebrae by vertebrae shake out a little bit. We're now going to get into the cat cow. Do you want to go on your hands and knees with 90 degree angles. Take a few deep breaths and start by arching your back up like an angry cat putting your head down and feeling that stretch. Once again, your shoulders and your neck area.

After a few deep breaths, bring your chest and your belly, push them down to the floor, bring your head up, creating that arch and back into the cat. Each time you change positions, take a few deep breaths really feel the stretch of those positions. I like doing the sequence during the warm up because it really does a good job to stretch different parts of the back, stretches the neck and the shoulders. When you're in the calf position, and then in the cow, it gives a stretch to that lower back. And the yoga sequence that we previously done is also really good stretching out your glutes and your hamstrings. All these are a great thing to start with.

We get into the strengthening exercise. So now we're getting into the Superman. The first is three strengthening exercises that we're going to do. We're going to do three sets of eight. So this time as you can see, I'm just doing the upper body, hands under the chin and raising that torso as high as you can. When you finished eight, I like to roll over on the back and stretch out really, really push your hands up and on the other side of your body, pushed your toes down.

Feeling your vertebrae stretching out your spinal cord really stretching out a couple seconds between each set, you don't have to do that much time. In fact, now this time we're doing both the hands and the legs up. Raise them up as high as you can and back down. eight reps. When you're finished That eight Rep. Roll back over to your back and stretch it out again.

Lengthening that vertebrae lengthening that spine as much as you can really feel your neck, pulling your back up and on the other side, your tailbone and your toes, pushing your back down from both sides, just pulling it out. short stretch and we're going to roll back over to the third and final set of Superman. Once again, legs and arms, torso and legs up as high as you can. Eight times 4567 and eight. Now we don't three sets of eight. If this is too easy for you can do hands and legs on all three sets.

And if it's a little bit difficult, you can do only hands. Nice take all of these exercises slowly. Make sure that you're stable as you're doing them. And I want to do a couple variations here to show you That if it's a little bit tougher, you can do the easier variation if it's an easy and if it's easier for you can do the tougher variation. Now we're getting to the strengthening exercise number two. Starting on our hands and knees, bring left leg back and right arm forward.

We're just going to raise them up a little bit to the straight position. Again, eight times each time, bring your toe back to the back to the floor and keep your hand extended forward. This is just an opposite hand and leg raised. The simple move. Always do both sides. And this is a really good exercise for strengthening your lower back.

Again, eight on either side for 567 Eight. Now as you do this exercise, what you want to focus on is your stable body, not moving to one side, not tilting over, but really being strong and centered. And that really helps strengthen your core. All right, now we're doing the second set. And we're doing this one a little bit different hands and legs out and bring your elbow to your knee. With each set with each rep, just like you see here, from a straight line, bringing your hands and knees together.

Eight reps each side, and then you can switch. So now we're going to the right leg back left arm forward. First, raise them up and then hand to knee to hand to me, three if you're experiencing lower back pain this month hurt a little bit. So if it hurts while you're doing it, you want to refrain from doing don't do any exercise that exasperates the pain. However, if you're between episodes of back pain, this is a really good exercise to do to strengthen your core. And also to strengthen your lower back muscles and prevent pain the next time from coming in between sets, stretch out your back with a cat cow.

And we're going into set number three, three of three. Another good stretch you can do in between is to sit back on your heels leaving your hands forward like you can see All right, let's start set number three few deep breaths. And left leg back right on forward, touching your hand and your knee, opposite hand and opposite knee. Do this exercise nice and slowly, making sure that your stabilizing muscles are really out work. You don't want to rush your way through this. eight reps on one side and start the other side right leg back, left arm forward, straight line and bring the opposite hand and opposite knee together to touch them and back out.

Keeping your center of gravity right in the middle. stabilizing muscles hard at work. This is not an easy exercise. This really is good to help you stabilize your body and strengthen your core When you're done the third set, stretch it out, either sit back on your ankles with your hands out forward. You can also do cat cow strings to stretch out a little bit. Alright, we're now done our second of three strengthening exercises.

And before we get into third one, first of all good to stretch out. And second of all, I want to say that third exercise is something that you need to work up to. And it's a very tough exercise that I would put at a very high intensity level. So certainly if you're feeling lower back pain, or any back pain at the moment, you probably shouldn't do it. But second of all, if this is your first time doing doing lower back exercises, start very slowly Do what you can And each time tried to do a little bit more than the than the time before it. At the same time, I want to say that this is my favorite lower back exercise because it really works on all of the core muscles, both stabilizing muscles, stomach muscles, your oblique abdominal muscles and your back muscles.

So first, I'm gonna get a pillow to help cushion my head a little bit. And you want to create a tripod between your hands and your head. Bring your knees, put them on your elbows just like you see. And when you're ready, extend your legs straight up. Try to create as straight as a line as possible, keeping yourself vertical, but balanced. Now this might be enough for you at the first stage, but if you want to progress, you're going to do knee raises.

So bring your knees down to your chest. Very, very slowly keeping your body as stable as possible here we're going to do five slowly bring them down to your chest and extend back back into the upright position, that's three. To more bringing the knees down to the chest and push them up. Last one, bringing the knees down to the chest and push them up. Five very, very slow knee raises in the headstand position. Again, this is a great exercise for the stabilizing muscles of your body, for your core, your abdominal muscles, your stomach muscles, and also your leg muscles as you're doing this.

Be sure to stretch out your hands and your wrists especially between each of these deaths. And take some deep breaths as you're doing it. Deep breathing and awareness of your body is one of the main main focuses when you're doing all these exercises and stretches. When you're ready, it's time for step number two Set number two, we're going to do the exact same thing. We'll change it up a bit for set number three. Once again, start with a tripod position between your hands and head.

Bring your legs straight up tall so that you're as vertical as possible. And when you're ready, slowly bring your knees down to your chest and return creating the upright vertical position. Five slow knee raises should be enough for you to start feeling the burn. If this is too easy for you, then you can wait preset number three or if you've already seen this video, you can do the third set from the beginning. It's a little bit of a tougher exercise that we're going to try out. Once again, between sets, stretch out your wrists.

Shake out your back muscles a little bit. Sitting on your heels with your hands out. You can do some tests Cow here if you'd like also to stretch out your back muscles. And the third and final set that we're going to do in the head down position is a very intensive exercise especially especially for your lower back muscles. So this one, the first two sets really focused on our stabling muscles or abdominal muscles. But this last one is going to put a very hard emphasis on our lower back muscles.

So just keep that in mind as we're doing this one. When you're ready to get back into that tripod position, creating a nice stable base and go back up in the vertical headstand position. Instead of bending our knees down to our chest, we're going to try to create a pike position with your legs as straight as possible and bring your toes down almost touching the floor. I'm only going to do three in the set. I got to work up through a little bit more to get my back muscles a little bit stronger, but as you can see you're in a pike position. Legs this time straight as possible.

If it's tough, you can bend them to cheat a little bit, and then bring them back up to the vertical position. So that's the third and tougher variation of this exercise from the head from the headstand position, either bringing your knees to your chest or in the pike position, bring your toes and almost touching the floor. All right, we're now done three strengthening exercises of your back and now we're going to do a nice stretch. Always after you do strengthening exercise, it's important to stretch out the muscles both above. on the part of the body that's hurting and below you always want to touch the muscle groups that are one above and one below place where you're focusing. So I'm going to start with some rolling neck rolls.

Now some shoulder rolls. And because I was doing the headstands, I'm also gonna roll out the roll up the elbows a little bit This is a great time if you are a little bit out of breath to start focusing on your breathing once again. All right, we're going to start by doing a side stretch, do you want to have your legs a little bit wider than shoulder width. Bring your right arm over your head, really stretching out your right side, your back muscles that are reaching around your side. Of course, we always do both sides. Count to 10 slowly with each stretch or takes three deep breaths.

And when you're done, go back and repeat the stretch that you've just done. And this is important because you're lengthening your muscles and each time you'll be feeling yourself going a little bit further than the time before it And the last side once again counting to 10 slowly or taking three deep breaths. All right, we've stretched our side a little bit. Now we're going to focus on our glutes and our hamstrings. Just like the beginning of our yoga sequence that we started with. Keep your legs straight, and just let gravity pull your shoulders and your head down to the floor.

Now you can see it's just barely touching the floor in this exercise. But in the next two times that we're going to do it you want to try to go further and further. Make sure as you go into the stretch, you're doing it with an exhale, breathing out the air in your lungs and going down. exhale, exhale and down to the floor. We're gonna do this one one last time, third time. This is one of the main and central stretches for your lower back, your leg muscles and your glutes.

Doing this one three times, it's a good idea. All right, now that we've stretched our hamstrings and our lower back, focusing on your breathing, you can sit down on the floor. We're going to do a stretch for our glutes. Now, our butt muscles. First I'm going to shake my legs out a little bit across your right leg over your left leg and hug that knee close to you as close as you can. Once again, if anything about this stretches and clear, you can go back to the other videos that we did explaining each stretch individually Count to 10 each side, or three deep breaths and switch.

We're gonna do this one twice each side. It's nice to get into a kind of meditative state as you're doing your stretches. Your mind is really focused on your body and what muscles are being stretched. You're focusing on your breathing, taking deep, slow breaths. It's almost therapeutic. Very nice.

On the left side once again, shake you liked a little bit and we're going to get into the hamstring stretch. So you're sitting with your legs straight forward, bring your hands up, take a deep breath of air and exhale as you reach as far forward as you can. And once again, in the individual videos for these stretches, we showed an easier way of doing this. If you can't touch your toes, you can use a towel to help pull yourself forward. But with this stretch, you want to be taking a deep breath in and exhaling as you push forward as with any stretch, and go a little bit further each time that you stretch it out. This one also we're going to do three times.

Counter 10 each time we stretch it out, slowly counting to 10. Stretch it out one last time, deep breath and exhale as you go as far as you can. three deep breaths in the stretched position. And although you're stretching your hamstrings in this one, you can also feel the stretch and your shoulders and upper back as well. Like one straight line, pushing from your arms to your shoulders, your upper back, lower back your glutes and hamstrings, all the way to your calf muscles. So now we're back doing a stretch of the quadricep muscles.

We're going to focus now on the front of our legs. Until now we focused on the back. So we're doing this laying on one side right leg right arm catching our toe behind us and pushing our pelvis forward. We can do this twice on each side and roll back to the first it was once again. Second time on the right side and last time on the left side, against the upper leg in the upper arm. should be stretching their quadricep muscles, which is the front of your thigh last year lastly if we're continuing with the theme of the front, the front of our muscles, the front of our legs, we're going to do a stretch to the hip flexors.

Just want to slightly bring one of your legs forward and push your hips forward in this position, feeling the stretch on the back leg, the hip flexor on the back leg and the hip flexors are just about the thigh. Again, this one also has an individual video that we show. Switch legs counting to 10 which is with each side. taking deep breaths. There's really not a huge distance between our legs in the stretch. There really doesn't have to because that's how Where the stretch comes from the stretch comes from pushing your pelvis forward.

As you're in this position, stand up straight with your back straight your shoulders back and push that pelvis forward. And once again, the last side. Just gonna finish off with a little bit of a little bit of release, as we're gonna sit back at our ankles, leaving our hands forward, release and stretching out our body a little bit. Release and relax. And this is also a meditative state that you can really focus with your deep breaths on your body. Think about each different body part, how it feels in this moment.

Just take some deep breaths. So there you have it. Before this we showed the individual exercises and now you have a good idea of how to put it all together. putting it all together with starting with some stretches some warm up. Dynamic stretches with the yoga sequences and getting into some strengthening exercises and finishing off once again with some final stretches.