REVERSE PLANK I dig how this exercise strengthens the myofascial back line from your heels to your head. Full reverse plank is a tough position straight out of the gate but luckily there are easier regressions to work up to it: Bridge, Crab, Incline Crab, then this variation: Incline Reverse Plank. This one is easier on the wrists too 😉 HOW TO: Set up the breath and abs first, then retract, internally rotate and extend shoulders. Press in to your feet, squeeze legs to parallel and then push away from the ground to lift up. My neck is flexed bc a). It’s too weak to hold extended (I’m working on that) and b). I’m watching my son. The sloppy outfit is “early Sunday roll out of bed to watch soccer”. I wasn’t planning on instagramming but what the heck; It felt great and I decided to share. What’s your favorite reverse plank variation? . . #retrainbackpain #reverseplank #myofascialslings #spondylolisthesis #spondy #herniateddiscrecovery #ddd

Two thousand twenty “Life is not what one lived, but what one remembers and how one remembers it in order to recount it” ~Gabriel García Márquez . . 📷 by H

THE GOLFERS’ LIFT This is one of the many spine-sparing ways to pick something up from the floor. (Yes, I happen to be picking up a pelvis in this photo ;) One of the very first things we learn to do in Retrain Back Pain is to remove aggravants while promoting healing lifestyle changes. Often, during the acute phase of recovery, “bending over” can be symptom-reproducing, so it’s okay to avoid it for awhile. Over time, with smart functional rehabilitative coaching, this much austerity in movement can and should be phased out. The ultimate goal is to regain strength with mobility so that you can feel normal again. 🌲 March 15-20 join me @1440multiversity for the Retrain Back Pain Retreat: Everything You Need to Know for a Healthy Spine 🌲 Tap the events link in my bio 😘 Dinneen . . 📷 by Suzanne Zirkie #retrainbackpain #backfitpro #spondylolisthesis #lowbackrehab #discherniationrecovery