• Starting Position: Lie on your back with one knee bent and one leg straight. Hands under the lower back.

• Movement: Lift your head and shoulders slightly off the ground without bending the lower back. Do not lift your lower back off the floor. Hold for a few seconds, then lower.

• Reps: 3 sets of 8-10 reps.

2. Side Plank:

• Starting Position: Lie on your side with your elbow directly under your shoulder and your legs stacked.

• Movement: Lift your hips off the ground to form a straight line from head to feet. The beginner (ie from the knees) version is demonstrated in the image above Hold for 10 seconds.

• Reps: 3 sets of 5-10 reps on each side.

3. Bird Dog:

• Starting Position: On your hands and knees, spine neutral.

• Movement: Extend one arm and the opposite leg simultaneously, keeping your back flat. Hold for a moment, then switch.

• Reps: 3 sets of 8-10 reps each side.

Need More Help?

🔗 If you have back issues and you need more help, you should BOOK my Be-Activated Taster so I can introduce my special 2 pronged approach that I use to successfully treat back pain: