Spinal Curls

Demonstration:

Prescription: 2-3 minutes. Best done after a workout or during dedicated mobility session.

Explanation:

This is an alternative approach to using a foam rolling. Remember, you’re curling over the foam roller, not just rolling on it. Work your way from top to bottom, getting 3-5 curls at each stop.

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Trap Smash

Demonstration:

Prescription: 2 min each side. Before or after a workout.

Explanation:

You may not realize how tight your traps are until you really dig into them! Freeing up your traps could mean a more fluid arm swing and less tension in your upper body 🙂

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Gut Smash

Demonstration:

Prescription: 2 min each side. Before or after a workout.

Explanation:

These are a great way to work on your abdominals, obliques, hip flexors and especially the hard to reach psoas muscles. This can really help those with low back pain. Remember to breath deeply and rhythmically into any discomfort.

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Low Back Massage

Demonstration:

Prescription: 3-4 minutes total. After workout or during dedicated mobility session.

Explanation:

This is a great exercise after a long day or when your low back is tight. Having a stiff low back can really affect how you run, so keep it loose!

Elevate your feet and dig in. You could also put the ball on a pillow to add a little support.

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Lat Rolling

Demonstration:

Prescription: 2 min per side. Can be done before or after a workout.

Explanation:

The lats can get tender and tight, and your overhead position, as well as your arm-swing, will appreciate your diligent efforts to keep those traps loose!

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Thoracic Reach Thru

Demonstration:

Prescription: Alternate sides for 2 -3 minutes

Explanation:

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Disclaimer:

While we’ve worked with numerous licensed physical therapists to create content, we are not doctors, nor do we claim to be doctors. These exercises are ones we’ve used on ourselves and our clients throughout the years and have selected our favorite, most effective tools to get the job done! If you’re concerned with any exercises, please reach out to your local physical therapist for further guidance!