Daniel’s Favorite Back Rehab and Core Conditioning Workout

Daniel’s Favorite Back Rehab and Core Conditioning Workout


Hello everyone this is Daniel with
FitnessBlender.com and today I’m taking you through some of my favorite lower
back and core conditioning exercises. It is a great routine to do either just the
warmup just to cool down or the whole thing all the way through. If you want to
learn a bit more about how to do that you can read it in the description below
otherwise let’s go ahead and get started with the warmup. Alright everyone we will be doing each one of these exercises for thirty seconds a peace just nice and slow working our way
through let me get my timer started here we’re going to be starting off with just
standing toe touch sweeps so just nice and slow basically going down to try to
touch those toes. So spread those feet just a little wider than shoulder-width
apart and go down one leg across the other back up a little bit of backward
lean and then back around the opposite direction just nice and slow start
working that circle bigger and bigger as you start feeling like you’re loosening
up just keep those lungs open no holding your breath keep that back relatively
flat all of this should be hinging from those hips and now wrist which is just
hinging from those hips you go around your shoulders forward around pause the
back all the way around back the opposite direction pause in the back and
just back and forth this time keeping those hips straight up and down all of
the motion just coming from around that torso just keep those lungs open again
no holding your breath and then try to stretch that circle bigger and bigger as
you go all right we do warrior side bed so feet go out even wider hands come out
to your side you’re gonna bend off that left knee stretch over with that right
hand back up to Center in the middle and then same thing off the other side
stretch it over and back up just alternate back and forth again keeping
those lungs open trying to get a stretch that torso a little bit into that inside
thigh we’re gonna drop down onto your knees we’re gonna do a cat to cow so
hands and knees gonna drop that lower back gotta dip it down and then arch it
up start out just with the movement and then as you go try to exaggerate it more
and more I’m going straight into bird dog to
standing exactly you’re staying right exactly where you are one hand one foot
opposite leg and arm come up slowly down and then opposite side bring those up
squeeze it and slowly down keep this motion slow under control
no quick movements you’re trying to get a nice full range of motion with a bit
of a squeeze at the top as you contract rather than trying to do it quickly so
right hand left foot all right we’re gonna go straight into a cobra to shell
so then flatten out onto the ground you’re gonna stretch that back up for a
Cobra those hips on the ground shoulders back and drop it down and move back into
that shell then right back out again into that Cobra so kind of do it a
little bit of a push up in between look around onto your back we’re going to be
doing plenty leg pull next some legs out grab behind that five pull in with the
other foot hovering and switch it over pull that in leg in other leg stays
having this nice and slow back and forth keep that lower back pressed down into
that mat just all staying back and forth nice and slow and under control flip
over onto your stomach you’re going to lift those legs and one at a time just
all sing back and forth nothing fancy and I try to add anything else to it
just try to pull that leg up a little bit higher every single time while
keeping that leg straight so no bending at me just keep those lungs open you know come up on that tailbone we’re
gonna sit you can either cross those legs in front of you or keep them out
whichever is more comfortable you can keep that torso straight up and tall
they’re just gonna rotate left or right using only your core to get that motion
no touching your legs with your hands you’re just rotating that torso back and
forth so no rotation those hips no leaning spine is perfectly straight just
a rotation directly above those hips now you’re gonna kick those legs out you
don’t have them out already nice and wide and we’re gonna do a saw so you’re
going nice and slow with the opposite arm forefoot go to the outside of that
leg so left arm to right foot right arm to left foot and then back to Center
every single time exhales you drop down inhale as you come back up to Center
keeping those legs nice and straight relax all right so give yourself just a
little of a break we’re going to come right back and start into the more
difficult exercises here in just a second all right everyone let’s go ahead
and get ready for the workout portion of this we’re doing each one of these
exercises for 50 seconds apiece with a 10 second break to get ready for the
next exercise so this will go actually relatively quickly so try to pay
attention and we’ll try to move through this as cleanly as we can all right so
let me get my timer started here we’re going to be starting off with an
inchworm so I would suggest actually standing up for this one I’m gonna do
this from a kneeling position just you can see me a little bit better but
you’re going to start with your back perfectly flat and you’re going to very
slowly tip your chest forward and then flatten it out again so you’re gonna be
a little bit at an angle so round your back and then flatten it out again
around your back and then flatten it out again so you’re just kind of going down
just a few inches at a time just trying to get a little bit more range of motion
as you go and then do the exact opposite on the way up so arch up round
our shop round arch up around and fill your back to a full straight position
right back down again keep those ones open no holding your
breath good job take a text I can break here when I move on to just traditional
crunches to get in lay flat on your back hands behind your head nice and slow
crunch up trying to pull your shoulders down into your hips rather than trying
to crunch up towards your knees so it’s just crunch forward and actually kind of
feel like you’re crunching those hips and towards your shoulders at the same
time keep that lower back flat against that mat keep everything contracted nice
and tight if you feel like having your hands behind your head is actually too
difficult for you feel free to bring them in front of your chest is to make
it a lot easier if behind your head feels really easy then go to a full
extension to make it even harder nice slow controlled motions remember as you
crunch your shoulders down towards those hips feel like you’re crunching your
hips back up told you towards your shoulders at the same time and let it
relax removing to a reverse crunch so we’re actually going to stay in the
exact same position but this time instead of crunching your shoulders
forward we’re mean lifting your hips up so hands
out nice and wide just so you’re not touching those hips legs came up and
you’re just gonna push those hips straight up off the ground trying to
lift them up off of that mat don’t swing your legs we’re not using momentum if
you feel like you’re doing one of these kinds of things
stop bend those knees slightly just shove those hips straight up in the air
no moving those legs at all all that movement is just coming from that lower
back pushing those hips up just keep those lungs open exhale as you squeeze
up inhale you drop back down keep that momentum under control so nice and slow
on the way up and on the way back down that relax alright where you’d actually
be in the same position again we’re doing windshield wipers this time
rotating those legs left to right so starting with your knees stacked nice
and slow your drop them off to one side and then the other if you want to get
those arms really nice and wide to help control that position the key here is to
go as far as you can without letting those shoulders come up off the ground
so just rotate as far as you can try to get that that knee to actually
completely touch down to the ground as long as that opposite shoulder isn’t
touching excuse me is touching is still touching the ground you don’t want to
let it lift up and if you want to make it more difficult extend those legs out
to a full extension add that extra weight in there otherwise keep those
knees bent for a slightly easier version alright stomach flip doing a backbone
rotation so there’s a backbone with a little bit of a twist so you’re going to
come up and rotate down up and rotate on the opposite side just alternating sides
nice slow controlled movement again trying to lift your chest and your
shoulder up as high as you can each time no quick jerking movements
keep it a nice steady pace all the way through the easiest version is going to
actually be with your hands tucked to your sides next harvest is in front of
your face and hardest is arms fully extended you can also use a dumbbell –
some really small dumbbell right in front of your face to help make it that
much more difficult if you’re needing a more of a challenge off of this let’s
all relax sorry we’re moving to my right all right let’s hear all right plank hip
dips are next one so we’re stay right where we are as we come up into a
push-up position your elbows elbows and toes or elbows
and knees if you can’t quite hold a full plank and you’re going to drop your hip
off to the side tap it and the same thing on the other side like I said this
is the hardest version if you go from elbows and toes if you have to or if you
need to you can drop down to knees and elbows but if you can try to keep it up
on those toes you want to engage those core muscles as tightly as you can no
rotating your shoulders you’re just twisting at the hips dropping down
barely barely touching all right back up we’re gonna do a few these versions of
planks all the way around that core just keep it going and let it relax all right
where I flipped over onto your back arrange it the exact same thing in
Reverse bring those hips up off the ground tap those hips off to the side
back and forth now you can see your knees don’t bend the opposite direction
so to make this easier you’re gonna need to put either something like a bench or
a couple of towels some stacks of books maybe even a foam roller underneath the
those calves or knees to bring that leverage point in just a little bit more
to make a little easier otherwise this is gonna be the easiest version you can
do without any extra pieces of equipment the only way to make it harder from this
point is actually just strap weights on those hips to make them a little harder
so using something like a weighted vest or ankle weights focus on just a little
bit of rotation to those hips tapping side to side and that’s it
alright we’re gonna switch to one side now we’re gonna do the left side first
same exact thing for those hips but this time just try and keep those shoulders
perpendicular to the ground so shoulders try to stay the stationary as possible
you know tip those hips forward tip them back don’t completely compress forward
it’s just a little bit of a roll in those hips again if you want to make
a little bit easier bend those knees this is a very very small difference
from tipping those hips forward to tipping them back because like I said
you’re trying to keep those shoulders as stationary as possible just rotating
from that torso if you can it was like oh we got there for that full extension same thing on the opposite side switch
it over these are version those on those knees
harder version is a full extension so a little bit of tip forward with those
hips shoulders perpendicular we’ll move a backward tip with those hips so to
help you keep from rolling those shoulders forward feel like you’re
actually pushing your shoulders in the opposite direction that you want your
hips to go again if you need to you can always jump onto those knees for the
easier version the only way to make it harder let’s go to those that full
extension with those legs and then adding weight from there but make sure
you have the motion and then control over this first before you ever start
adding any kind of weight let that relax all right
doing a marching Bridge next so back you on your back again flat on your back
feet tucked in bring those hips up and freeze them right where they are
let them tip don’t let them rock back and forth here lift one leg at a time
lift it up off the ground not very high just a couple of inches
then same two things to the other side we’re not doing any kind of extension
with that leg I’m not trying to move quickly here or get a lot of range of
motion this is about keeping those hips stationary
you have to really work all those stabilizing core muscles to make sure
that hip doesn’t move when you’re doing at home you might notice it as you lift
a leg your entire hip will kick to compensate for leverage work as hard you
can not to let those hips move so it’s just moving those leg that hip and let
it relax all right I told you would go fast so all we have left is our cool
down and stretch but this is just as important as these exercises so make
sure you don’t skip it we’ll be right back in just a second you alright let’s go ahead and finish up
that cooldown we’re going to be doing each one of these for 30 seconds of
peace so let me get my timer started here our next exercise is going to be a
seated toe touch so we’re just going to be sitting on that tail bone kick those
feet out in front of you nice full extension
just going to stretch down as slow as you can as low as it’s comfortable down
towards those toes once you start feeling that a lower back or those
hamstrings start to tighten up just get a good little stretch there and just
hold it as they loosen push a little bit more into it so if you
can’t quite touch those toes don’t worry about it it’s just about feeling that
stretch just let it relax alright bring those feet in nice and close together and you’re just going to lean forward
until you feel inside that hip socket stretch a little bit just trying to do a
really nice deep stretch in that hip so keep that back nice and flat no rounding
your shoulders forwards as soon as you round your shoulders forward you know
loosen that stretch so flat back tip forward and just breathe normally all
right so chest we’re gonna kick that right leg out left leg tucked in you’re
gonna reach down towards that right toe chest open up forward and you’re gonna
tip over that arm over top your head just let it stretch I’m going to feel it
to the back of that leg and through the side of that torso just a little bit and
you’re just gonna hold it there and as it loosens up you’re just going to move
more and more into it let’s stay right here we’re going to take that chest and
we’re going to twist it down towards your leg that other arm comes straight
out trying to leave even it out with the leg that was there before and you’re
going to try to get a little bit more of a stretch through the back leg in a
little bit different location so just hold it there breathe deep try to let it relax the best you can and
we do the same thing on the other side so that other leg kicks out so left leg
out right leg in starting with that chest open again reach over top getting
that stretch to the back your leg and to that torso just get it’s good a nice
good stretch without it being painful and it starts to loosen just push into
it a little bit more again hold this position we’re gonna slowly rotate that
chest down towards your leg just straighten those arms out so they are
even just keep those lungs open should feel a nice extra stretch to the back of
that leg roxrite lay flat on your back I’m going
to bring your left leg up grab behind I’m sorry your right leg up grab behind
that knee stretch up towards that leg just a little bit let it down
and then right back up pull in and hold so you kind of stretch that hamstring
again just another little bit different way and with that one drop and do the
same thing on the other side so left legs can go out straight you gonna bring
it straight up over top that hip pull in let it relax all the way down to the
ground and then right back up again grab behind that thigh one more time pull in
as tight as you can as Titus is comfortable long you can keep that knee
straight crunch those shoulders forward towards those hips towards those shoot
that thigh let it relax bring that right leg over top of the left grab behind
that left thigh and pull in for a deep glute stretch you should feel it in the
leg of the right leg have the glute and hip of that right leg it’s pulling as
close as comfortable as it starts to loosen up just like all the stretches
just pulling just a little bit more as that stretch starts to loosen switch
sides nice and slow left leg over top of your right this time slowly grab behind
that thigh and pull and pull it as far as is comfortable just feel that stretch
in that hip of that left leg and just hold it there pulling in a little bit
more as that stretch starts to loosen there you go
slowly let it back out relax all right that is it now if that was pretty easy
for you going through this first time or second time or third time next time you
come in try to do a little bit more challenging version of each one of those
exercises if you’re already doing the most challenging version the next time
try to add just a little bit more weight whether you need to use holding a
dumbbell or you have to use something like an ankle weight or or weighted vest
to get just a little bit more effort out of it
keeping with this especially those stretches if you want to go through all
those judges we just did for a little bit longer hold each one for a little
bit longer it’ll really really help loosen up and that that core as well as
those exercises help to tighten and in the right places rather than having
tight ligaments or tendons making sure that all those muscles are nice and
tight and making sure those ligaments and tendons are nice and supple and can
move easily so hope you guys like this let me know if you want to see more like
it I’ll see you guys next time this workout is complete bye guys

29 thoughts on “Daniel’s Favorite Back Rehab and Core Conditioning Workout”

  1. You are a true inspiration. I have been watching your videos since very long and have successfully got an amazing shape. Thank you so much. Huge respect

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  3. wow right on time..unbelievable..how did you guys know i currently have lower back pains…thank you thank you thank you.

  4. Thank you for this Daniel. Have a son in law that has back issues. This was so helpful I shared it. I appreciate what you both do. Keep up the great work. Blessings to you and your family and businesses. 👍🏽👌🏽🌟💖

  5. Hi. I just discovered you and this is the best video on YouTube for lower back pain. I like that you are calm, you explain very well, and there is NO annoying music. So many other videos are "superhyper" , too loud, with instructors showing off their bodies instead of helping us. Keep it up like this and thanks for helping me lessen my pain. mo

  6. Even just looking at this, I can feel it'll be a good workout for my back. Adding this to next week's list of workouts. Thanks FB!!

  7. Of course we want to see more exercises like that- the more, the merrier! 😊
    Supine plank hip dips were tough, not just for lower back, but also for lower leg as well… but this was good pain, the one that shows you exactly which muscle is working. Great job again, Daniel! 😁

  8. Omg! Thank you so much for this video guys! I have back pain for years and I dont know what exercise/s good for my back. Thank you thank you thank you 😘 love from the netherlands!

  9. wow great video! Thanks a lot! I usually use this product to support my posture and avoid pain and it really helps. shorturl.at/nsAG2

  10. I used to work out with you guys all the time and i was in great shape, then i got pregnant and had my baby now im so out of shape. Starting again today with this workout. Thank you guys so much

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