"Back to A Strong YOU: A Gentle Workout Routine for Returning Exercisers"
Here's a simple and effective 25-minute exercise routine tailored for people with discomfort in the lower back. It focuses on strengthening the core muscles, improving flexibility, and promoting overall stability and balance. It's important to consult with a healthcare professional before starting any new exercise routine, especially if you have a medical condition like osteoporosis. Once you have a diagnosis and recommendations we can tailor a program specifically for YOU.
Warm-Up (5 minutes):
March in Place: Start by marching in place for 1 minute to get your blood flowing and warm up your muscles.
Shoulder Rolls: Stand tall with your feet hip-width apart. Roll your shoulders backward in a circular motion for 30 seconds, then switch to rolling them forward for another 30 seconds.
Arm Circles: Extend your arms out to the sides at shoulder height. Make small circles with your arms, gradually increasing the size of the circles. Do this for 1 minute.
Core Strengthening (10 minutes):
Pelvic Tilts: Lie on your back with your knees bent and feet flat on the floor. Slowly tilt your pelvis upward, pressing your lower back into the floor. Hold for a few seconds, then release. Repeat for 10 reps.
Bridge: Stay in the same position as pelvic tilts. Lift your hips off the floor, creating a straight line from your shoulders to your knees. Hold for 5 seconds, then lower back down. Repeat for 10 reps.
Dead Bug: Lie on your back with your knees bent and arms extended towards the ceiling. Slowly lower one arm and the opposite leg towards the floor, keeping your lower back pressed into the floor. Return to the starting position and repeat on the other side. Do 10 reps on each side.
Plank (Modified): Begin on your hands and knees. Lower onto your forearms, keeping your elbows directly beneath your shoulders. Straighten your legs behind you, resting on your toes. Keep your body in a straight line from head to heels. Hold for 20-30 seconds, then release. Repeat 3 times.
Flexibility and Balance (5 minutes):
Cat-Cow Stretch: Start on your hands and knees in a tabletop position. Inhale as you arch your back, dropping your belly towards the floor and lifting your head and tailbone towards the ceiling (cow pose). Exhale as you round your spine, tucking your chin to your chest and pressing through your hands and knees (cat pose). Continue flowing between these two poses for 1 minute.
Standing Quadriceps Stretch: Stand tall, holding onto a chair or wall for balance if needed. Bend one knee and grab your ankle with your hand, gently pulling your heel towards your buttocks until you feel a stretch in the front of your thigh. Hold for 20-30 seconds, then switch sides.
Standing Calf Stretch: Stand facing a wall with your hands on the wall for support. Step one foot back and press your heel into the ground, keeping your back leg straight. Lean forward slightly to deepen the stretch in your calf. Hold for 20-30 seconds, then switch sides.
Cool Down and Stretch (5 minutes):
Seated Forward Fold: Sit on the floor with your legs extended in front of you. Reach your arms overhead and slowly hinge forward at the hips, reaching towards your toes. Hold for 20-30 seconds, breathing deeply.
Child's Pose: Start on your hands and knees, then sit back on your heels and lower your forehead towards the floor, extending your arms in front of you. Hold for 20-30 seconds, focusing on deep breaths and relaxing your lower back.
Supine Twist: Lie on your back with your knees bent and feet flat on the floor. Extend your arms out to the sides in a T position. Lower both knees to one side, keeping your shoulders flat on the floor. Hold for 20-30 seconds, then switch sides.
Remember to listen to your body and modify exercises as needed. If any movement causes pain or discomfort, stop immediately and consult with a healthcare professional. Regular exercise, combined with proper nutrition and lifestyle modifications, can help manage and improve overall health and well-being. Reach out to me at lisakiely.com
