If you worked last year from your couch or bed, your lower back will probably feel the effects. According to chiropractors, one of the most common culprits of misalignment is spending your days bent over your laptop, which means you can take advantage of your sweat sessions to get things right.
In this week’s episode of Trainer of the Month Club, Charlee Atkins, CSCS, founder of le Sweat TV, takes you through a back-friendly HIIT that strengthens the muscles of the region to keep them in harmony and prevent pain. You start with a few mobility exercises to warm up your body, then move through HIIT-type circuits(which do not require any equipment). Follow the video below, and while you have a kick to be nice to your lower back, you should invest in a proper ergonomic office chair.
Rounds 1 and 2
Sumo Lean (right): Start with wide feet and pointed Toes. Keep your chest high and lower it in the Sumo squat. Lift your right heel and lean your torso in this direction. Hold it for a second, then return to the center. Repeat.
Sumo Lean( left): repeat on the left side.
Alternately reverse lunge: start with the feet apart from the hips. Leave your right knee back so that it peckes the floor. Lift your knee up and return to the starting position, then repeat on the opposite side. Continue to alternate. “These should not be rushed,” says Atkins. One of the biggest mistakes I see with reverse slots is that people tend to back off too far and then they feel that the back ball joint has traction. So make sure you step your foot back enough to make sure your knee can kiss the floor, and come back right away.”
Boards jacks: get in a high board position. Jump your feet in and out. For a change, press one foot at a time instead of jumping.
Rounds 3 and 4
Rebounds: “It’s a great way to strengthen your ankles,” says Atkins. “All you’re gonna do is just jump here.”You can bounce and leave the ground or, for a low-impact movement, just raise your heels and keep the balloons planted. If you want to add a little more, move your hands as with a Jumprope.
Seal Jacks: Atkins says these are similar to Jumping Jacks, but instead of reaching the arms above them, they open and close them, in front of them, she says to imagine it as opening huge barn doors while your feet also move inside and out. If you are not satisfied with jumping, you can hit your feet one by one.
Bear side Walk: enter a bear board position. There should be a straight Line from your Head to your Hips, and your Legs from the Floor. Hold this Position and move from one side of the mat to the other.
Lowered leg: lie on your back and straighten your legs towards the ceiling. Push your elbows down into the mat, lower one heel down and lift it up again, then repeat on the opposite side. Continue to alternate. “It’s a double Whammy. It is not only low abs, it is also hip mobility. So if you find that your lower back does not feel supported during many workouts, this is a great exercise to strengthen hip mobility and core strength, ” says Atkins.