Build Better Posture & Posterior Chain

Here are two lumbar prehab exercises to emphasize a stable neutral spine position and will help you stand better and have a stronger posterior chain.

Bird Dog

Start by going to your hands and knees on the floor. Make sure your knees are underneath your hips and wrists under your shoulders.

Next, engage your core by drawing your belly button to your spine, keeping your spine neutral. Draw your shoulder blades back and down, keeping your hands in contact with the floor.

Initiate the movement by slowly attempting to move the opposite arm and leg simultaneously. Raise both arm and leg until they are at or near parallel to the floor. Try to avoid hyperextending the arm or hip, and keep a neutral spine, or flat back.

Return to starting position, and switch sides. Make sure you are looking down or slightly forward to keep your neck in a neutral position.

As you alternate sides, keep your belly button drawn in to your spine, making sure to stay balanced and controled throughout the exercise.

Perform 20 – 30 times most days of the week, to strengthen and stabilize your Lumbar Spine.


Dead Bug

Begin by lying on your back with your hands extended towards the ceiling at shoulder height. Bring both knees toward your chest, keeping your hips and knees at a 90/90 position.

Tighten your abdominals by drawing your belly button to your spine and flattening your back onto the floor. Keep that position in your spine throughout the movement.

Initiate the movement by extending one leg, straightening the knee and hip bringing the foot just above the ground, simultaneously raise the opposite arm overhead. Return to the start position, and alternate sides.

Maintain a tight core, avoiding arching your back, and breathing throughout the exercise.

Repeat 20-30 reps each side most days of the week.