Everyone's situation is unique with the status of their muscular system in combination with their skeletal structure. In my experience I have found some warm up or prep exercises that give most people great bang for their buck in stabilizing the trunk or torso before a workout and reducing the risk of back flare up during a workout. Here are some great general recommendations for Muscle Activation Technique inspired prep exercises for tackling muscle tightness in the trunk and spine. 

1A. Side bend 1B. Side bend with spinal extension bias 1C. Side bend with spinal flexion bias

 

These exercises can be done using a cable machine or a resistance band. Use a light amount of resistance, approximately 20 to 40 lbs. Hold each position for 10 to 15 seconds, rest for 5 seconds in between, and do 6 to 10 repetitions. 

2A. Trunk rotation 2B. Trunk rotation with extension bias 2C. Trunk rotation with flexion bias

These exercises can be done using a cable machine, a resistance band, or pushing against an immovable object like a wall or doorway. Use a light amount of resistance, approximately 10 to 20 lbs. Hold each position for 10 to 15 seconds, rest for 5 seconds in between, and do 6 to 10 repetitions. 

3A. Dual crunch 3B. Single leg dual crunch

 

These exercises can be done with no resistance or resistance can be added by using a band around the ankle(s), and holding a weight in your hands. Hold the position for 10 to 15 seconds, rest for 5 seconds, and repeat for 6 to 10 repetitions.

4A. Birddogs 4B. Iron Mans 4C. Supermans

No added resistance is needed for these exercises. Hold the position for 10 to 15 seconds, rest for 5 seconds, repeat for 6 to 10 repetions. 

 

 

 

Comment