Pelvic Roll
The foam roller is a great tool that everyone should use. The pelvic roll is a good way to stretch and massage your low back and hips. Use small movements and try to target the muscles that are the tightest. The pelvic roll is a good way to cool down or to loosen up after a long day of sitting or driving.
Postural Activation
The postural activation exercise stimulates muscles that are associated with posture. Good posture will make you feel better and perform better. This exercise reminds you to sit up straight and should be done periodically when you are sitting and working for long periods.
Prone Hip Extension on Bolster — Alternating
The prone hip extension on the bolster is designed to strengthen the hamstrings, glutes and lower back. It is a good exercise for beginners and all you need is a bolster or rolled up towel to do it. Focus on lifting your leg straight back without rocking your body to get the most benefit from the prone hip extension on the bolster exercise.
Prone Lying Back Extension
The prone lying back extension is a beginner exercise to strengthen your lower back. You do not need any equipment so you can do this exercise at home. The prone lying back extension is a good way to build a base level of strength to prepare your body for more demanding exercises.
Prone-lying Reverse Hip Extension
The prone-lying reverse hip extension is another way to strengthen your lower back. At the same time you strengthen your glutes and hamstrings. Most activities in life are easier when you have a strong core. The prone-lying reverse hip extension is a good way to strengthen your core and is easy enough for beginning exercisers.
Pull-up
The pull up is one of the best upper body exercises. It is easiest to do with a pull up bar, but it can be done on almost anything; a tree branch, a beam or even a sturdy door frame. The pull up can be done as a pure strength exercise by adding weight or as a strength endurance exercise by kipping. If you want to join the Marine Corps you better get good at pull ups.
Reverse-Grip Lat Pulldowns
The reverse grip lat pull down is a good exercise to sculpt your back and strengthen your biceps at the same time. It strengthens the postural muscles of your upper back and is a great exercise for beginners and people who are not able to do pull ups. Another added benefit is that the reverse grip lat pull down also strengthens your grip.
Roll-up
The roll up is a way to stretch and massage your back. Just keep your head tucked and rock back and forth. It is a great exercise for beginners and people with a tight back. It is also a good cool down exercise after a tough workout. The key to the back roll is to keep your body tucked so that you rock smoothly.
Sacral Roll
The sacral roll is a good stretch for your hips and low back. It can be done anywhere since you don't need any equipment. However, all stretching should be done only after a thorough warm up. Hip and back mobility is important for almost all sports and for general health and fitness.
Seated Cable Row
The seated row is an excellent exercise for building and defining the back muscles. The seated row targets the lats, teres major, rhomboids, posterior delts, and biceps. Using a high pulley with an overhand grip on the bar emphasis the posterior delts.
Side Swipe
The side swipe develops hip and trunk mobility. The foam roller provides a self-message to the spine as you rock from side to side. The sideswipe can be performed anytime you feel tight in the back (spine) and hips.
Single-Arm High Cable Row
The single arm high cable row is a good way to work the upper back. The muscles of the upper back are important for posture. Because you are only moving one side you force the core to work hard to stabilize your body. This exercise can also be done with resistance tubing or a band.
Single-Arm Lying Row
The single arm lying row can be performed on a bench or a ball. The movement works your upper back as well as your core. The muscles of your upper back are important for posture, especially for people that sit at a computer all day. An added benefit of all pulling exercises is they also work your grip.
Single-Arm Row
The single arm row is a challenging exercise. You must stabilize your body and pull the cable back. This is a great exercise for rear delt development as well as core stability. You can also do this exercise with bands.
Sit-and-Reach Test
The sit-and-reach tests flexibility in the posterior chain (hamstrings, glutes, lower back). Lower back flexibility is important because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain. The sit-and-reach test can be used to test large groups with little equipment.
Smith Machine Lying Row
The smith machine lying row strengthens the rhomboids, lats, rear-delts, and biceps. The bench stabilizes the body and requires less effort to keep the back straight than free weight rows. Squeeze your shoulder blades together at the top for a peak-contraction.
Spinal Drape
The spinal drape lifts the hips and lengthens the lower back. Lie on your back in a straight line, balancing the left and right sides of your body. Rest the bolster on the sacrum closer to hips, not on the coccyx. Separate the legs 4-6". Move upper arms away from side of chest, palms facing up. Exhale and relax into the stretch.
Spinal Twist
The spinal twist stretch tones and relaxes the spinal joints and muscles. The spinal twist releases tightness and gently massages the organs. This is a yoga style stretch that will lengthen the hips and tone the trunk. Exhale and maintain an upright torso.
