The Low Back Project - Day 10

ROS Sit Up Progression

Today’s movement piece is a little different from everything so far and different from what you probably think is. For this movement, you will be on your knees facing the wall. You can place padding under your knees if you want. Place your hips against the wall, if you are unable to do so, you can place yoga blocks or a pillow between your hips and the wall.

Now, you will flex/activate your glutes for the duration of this exercise. Next you will tilt your head back and slowly arch your back one segment at a time - starting in the neck and working your way down into the upper back then midback. You will hold for the second or two then slowly come back up, again moving one segment at a time. The movement is similar to the Jefferson curl as it is slow and controlled moving one spinal segment at a time. You are looking to improve your neck, upper back and midback extension.

If this causes any pain, stop!

I like to get my arms behind me as it helps me focus on my upper back extension.

Do this for 3 sets of 5 reps.

Let me know how it goes or if you have any questions.

-Drew