“SPINAL ROCKING” What for?: stiff and tight back Use when?: at the end of the day after a hard workout with lots of deadlifts or a long travel. Or first thing upon waking up. Start with rocking forward and backward, exhaling always on the back and when going forward. Focus on opening the hips when rolling back. Touch the ground behind you with your toes on an exhale and straighten them to the front, touching the toes, again on an exhale. Wide leg variation. Open your legs when rocking forward and touch the ground in front of you while exhaling. Make 5-10 repetitions in every variation then go through the circuit again. Then do 3 sets of a passive hang for as long as you can.
Posted on: Sat, 24 Jan 2015 05:30:00 +0000
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