← Back to Body Map

Movement Focus: Lower Back

• Shoulders, Spine and Hip Mobility by Nat Viranond
  Movement Type: Stretching & CARs (controlled articular rotations)
  Equipment/Props used: Nothing But Bodyweight
  # full progression # sequence # squat mobility # upper body mobility

  ---

• Dead Bug with Resistance Band (0:00:37) by Macklen Mayse
  Movement Type: Mobility
  Equipment/Props used: Resistance Band - Short , Resistance Band - Long
  # focused movement/pose # quick exercise # core stability # low impact exercise

  ---

• Pallof Press (Anti-Rotation) with Walk Out (0:00:54) by Pradeep Mathews
  Movement Type: Strength
  Equipment/Props used: Resistance Band - Long
  # focused movement/pose # quick exercise # quarantine exercise # core stability

  ---

• Rolling for All Bodies™ - Feet, calves and Spine (0:30:25) by Natalia Tabilo
  Movement Type: Self Massage
  Equipment/Props used: Tennis / Massage Balls
  # restful # chill # pain relief # myofascial release

  ---

• Yoga for Tennis - Lower Back (0:13:38) by Margit Bannon
  Movement Type: Chill (meditation, breathing, etc.)
  Equipment/Props used: Nothing But Bodyweight
  # broadly accessible # chill # pain relief # against the wall # lying down

  ---

• Wall Glute Home Workout by Just Geen
  Movement Type: Mobility
  Equipment/Props used: Resistance Band - Short
  # lower body focus # against the wall # sequence # quarantine exercise

  ---

• Warm Up For Squat YouTube (0:03:31) by Nat Viranond
  Movement Type: Mobility
  Equipment/Props used: Nothing But Bodyweight
  # lower body focus # warm up # squat mobility # joint CARs

  ---

• Biggest Kettlebell Training Mistake I See People Doing (0:02:31) by Louka Kurcer
  Movement Type: Mobility
  Equipment/Props used: Kettlebell
  # beginner kettlebells # alignment # posture

  ---

• Yoga Poses to Stretch and Strengthen Your Low Back (0:08:59) by Dianne Bondy
  Movement Type: Yoga
  Equipment/Props used: Belt / Strap , Yoga Blocks / Thick Books
  # broadly accessible # beginner yoga # modified for support # lower back pain

  ---

• Best Core Exercises After A Back Injury (0:06:13) by Dr. Kristie Ennis
  Movement Type: Mobility
  Equipment/Props used: Nothing But Bodyweight
  # back friendly # on the floor # short progression

  ---

• Exercise of the Day: Bridges (0:00:57) by Pradeep Mathews
  Movement Type: Mobility
  Equipment/Props used: Nothing But Bodyweight
  # broadly accessible # lower body focus # quick exercise # closed chain movement # low impact exercise

  ---

• Navasana (Boat Pose) Variations (0:02:13) by Dianne Bondy
  Movement Type: Yoga
  Equipment/Props used: Nothing But Bodyweight
  # focused movement/pose # back friendly # against the wall # modified for support

  ---

• Exercise of the Day: Superman/Superwoman (0:00:53) by Pradeep Mathews
  Movement Type: Mobility
  Equipment/Props used: Nothing But Bodyweight
  # broadly accessible # lying down # core stability # low impact exercise # posterior chain

  ---

• Modified Cat Cow (0:00:19) by Natalia Tabilo
  Movement Type: Yoga
  Equipment/Props used: Bolster / Firm Pillow
  # focused movement/pose # back friendly # modified for support

  ---

• Warming up hips deep in them sockets (0:01:00) by Macklen Mayse
  Movement Type: Mobility
  Equipment/Props used: Tennis / Massage Balls , Yoga Blocks / Thick Books , Bolster / Firm Pillow
  # broadly accessible # range of motion # lower body focus # warm up # squat mobility

  ---