Josh Perez Fitness

As far as your back is concerned, more excitement comes from more functional training. The simplest, easiest, most basic moves are usually the most important gift you can give your body every day. These exercises are common sense, preventative movements, and relays to everyday life that when done on a daily basis will keep your whole body toned up.

What’s Functional Training?

• Functional training strives to work major muscle groups in their full range of motion to promote everyday ease of movement.
• Functional training is quality of life movement.
• Functional training gives you the ability to move at ease and perform everyday activities and tasks, pain free.
• Functional training burns maximal amount of calories because of maximal muscles being used to perform the movement.

These example exercises provides rotation, flexion, and extension of the spine which is the foundation for functional training.

Still in Bed:

1. One Knee Hug (lying on back – hug one knee into chest – feel stretch in lower back – other leg can be bent at knee or extended.) Breathe. Switch legs.
2. Both Knees Hug (same as above – hug both knees into chest – feel stretch in lower back – breathe into the stretch – feeling your spine lengthening with each breath.)

If Your Watching Televison:

1. Hip Rolls (from above, drop feet on floor – knees bent – arms out to the side in a T position – shoulder level – palms up – allow your legs – knees together to roll to the ride side – and attempt to kept your left shoulder on the floor – breathe into the torso stretch – pull your abdominals in and bring your knees back to center and roll them to the other side.)
2. Pelvic Lift (lying on back – knees bent – feet shoulder width apart – arms by your side – lift your hips up into the air – keep weight centered in your whole foot – and slowly roll yourself down –starting from your mid back, lower back and then rear end. Articulate the spine as though it were a ‘string of pearls’ – make sure your knees stay still during the movement – they have a tendency to roll open during the lowering.) Breathe
3. Prone-Iso Abs aka Planks (roll over onto your belly – prop yourself up on your elbows – legs extended together behind you – visualize lifting your chest – pull in your abs and feel your spine naturally extend – drop your shoulders and breathe.)