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Purpose:
To mobilise the spine and enhance the flexibility of the muscles of the lower back

Suitable for:
Men and women with no specific lower back complaints If you are unfamiliar with any of the exercises or have not performed them for a long time then spend time working with lighter weights in order to develop optimum technique and develop preliminary strength

Equipment:
Exercise mat.

Repetitions and sets:

Perform each mobility exercise for 5 to 10 repetitions Hold each of the stretches for 15 to 60sec The longer you hold a stretch, the greater the improvement in flexibility will be

The Workout:
Always warm up with 5 minutes of easy running and then perform some functional movements for all body parts, such as walking lunges, arm swings and marching on the spot before completing the workout.

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1. Tai Chi waist twist

1. Stand with your feet shoulder-width apart and your hands by your sides# 2. Keep your shoulders and arms relaxed 3. Keeping your legs slightly bent and still, turn your shoulders to the left 4. Allow your arms to swing around to the left as your upper body stops moving your arms should wrap around your body 5. Turn your shoulders to the right 6. Allow your arms to swing around to the right as your upper body stops moving your arms should wrap around your body 7. Increase the range of movement at both your spine and arms as you warm up

2. Arch and hollow spine stretch

1. Kneel on the ground on all fours 2. Make sure your hands are directly beneath your shoulders and your knees are directly beneath your hips to form a box shape 3. Breathe in and lift your back up towards the ceiling, trying to make a large arch shape let your head hang down 4. Exhale and lift your head and bottom up to the ceiling to form a hollow shape with your back 5. Continue alternating between arching and hollowing back positions in time with your breath for five to ten breaths

3. Cobra
1. Lie on your front with your legs straight, your forehead resting on the floor and your arms bent with your hands beneath your shoulders 2. Breathe in and using your back muscles and your arms for assistance, lift your shoulders and upper body from the floor only extend you back as far as you feel comfortable 3. Exhale and lower your body back to the starting position 4. Repeat for the desired number of repetitions, making sure you inhale as exhale as you lower your body you lift and

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4. Sphinx
1. Lie on your front with your legs straight, your forehead resting on the floor and your arms bent with your hands beneath your shoulders 2. Raise your upper body and place your forearms on the floor with your hands pointing forwards 3. Gently contract your glutes and push your hips and lower abdomen into the floor 4. Relax, breathe evenly and hold this position for the desired duration 5. Increase the depth of the stretch by straightening your arms as you relax

5. Lying spine twist

1. Lie on your back with your legs straight, your head resting on the floor and your hands by your sides 2. Slide your left leg along the floor and place your foot to the side of your right knee 3. Take your right hand across your body and place it on the outside of your left knee 4. Place your left hand out level with your shoulder with your palm facing up 5. Roll your legs over to your right side, pulling gently with your arm on your left leg 6. Turn your head to face your outstretched left hand 7. Relax and hold this position for the desired duration before reversing your position and repeating

6. Seated spine twist

1. Sit on a chair or exercise bench 2. Bend your legs and place your feet flat on the floor 3. Cross your arms over your chest 4. Keep your arms, chest and head aligned 5. Turn your upper body to the left and try to look behind you 6. Return to the centre

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7. Turn your upper body to the right and try to look behind you 8. Return to the centre 9. Continue alternating sides for the duration of your set

7. Standing side bend

1. Stand tall with your feet shoulder-width apart 2. Let your arms hand down by your sides 3. Imagine you are between two panes of glass and you cant bend forwards or backwards, but only sideways 4. Slowly slide your left hand down your left leg as far as you comfortably can 5. Hold this most stretched position for the desired duration 6. Return to the centre 7. Slowly slide your right hand down your right leg as far as you comfortably can 8. Hold this most stretched position for the desired duration

8. Standing tall
1. Stand with your feet shoulder-width apart with your weight spread evenly from left to right and front to back 2. Let your arms hang down by your sides 3. Bend your knees very slightly 4. Lift your chest slightly 5. Pull your shoulders down and back while keeping your arms relaxed 6. Lengthen your neck and lift the crown of your head up towards the ceiling 7. Without tensing your jaw, face or neck, tuck your chin in slightly and think and be tall 8. Hold this position for 30 to 60sec and try to adopt it whenever you are standing or sitting

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Always cool down after the workout with 5-10 minutes of easy jogging and then perform some held stretches for all body parts hold each stretch for 15 seconds and do 2-3 reps of each stretch.

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