Nightly For Stu

Make sure you drink enough water/fluids throughout the day so that your vertebral discs are well hydrated.  Then take 2 – 3 minutes and do the warmups then the stretch before going to bed.  You only need to do the stretch once.  (You can do it more if you get relief but no need)

Start your warm up with this:

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Then these (only hold the stretch for 1 minute):

[Video not found]

The main point is to work towards elongating your spine as much as you possibly can.  Work to YOUR maximum.

Here are the first stages of inner unit activation/strengthening exercises with all the variables:

Exercise Rest Intensity Reps Tempo Sets
1 Horse Stance Vertical
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30s Bodyweight 6/side 2 4 2 2
2 4 Point Tummy Vacuum
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30s Bodyweight 6-8 15s/15s 2
3 Lower Abdominal #1
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30s 80mmHg+30 (110) 8-10 20s/10s 1-2 

 

Exercise Rest Intensity Reps Tempo Sets
1 Lumbar Spine Mobilizations With Towel
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30s Bodyweight 1 1 60 1 1
2 Lumbar Spine Leveraging with a towel
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30s Bodyweight 1 1 60 1 1
3 Horse Stance Horizontal
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30s Bodyweight 6/side 2 4 2 2