The Low Back Project - Day 1

Day 1 consists of 2 dynamic warm ups that you can use throughout. The Pike to Squat and the Elephant walk will help to warm up the hips.

Pike to Squat - for this you can use something to elevate your hands if you cannot reach the ground. You want tofold forward at the hips and get into a position where there is a slight stretch in the hamstrings. From that position, you will keep you hands in place and squat down as far as you can. The standard would be getting your butt to your heels, but don’t worry about forcing yourself into that position if you cannot get there. Next, you will straighten your legs, bringing your hips to the top, keeping your hands planted, feeling the stretch in your hamstrings, lower back and calves. You will flow back and forth into the pike position and the squat position for 60 seconds.

Elephant Walk - you want to get into a similar start position as the Pike to Squat. You will fold forward at the hips, keeping the legs straight and placing your hands on the ground or on an elevated surface like a yoga block. You will want to feel a slight stretch in the hamstrings or back of the legs. Next, you are going to bend one knee while keeping the other straight. You will then flow back and forth, bending one knee while straightening the other, for 60 seconds.

Cycle through both of these two to three times today. These will serve as a great warm up throughout The Low Back Project.

Tag @jamisonfamilychiropractic and @thelowbackproject on Instagram.

Let me know if you have any questions!