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:
[cvg-video videoId=’64’ width=’640′ height=’360′ /]Then these (only hold the stretch for 1 minute):
[cvg-video videoId=’113′ width=’640′ height=’360′ /]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 [cvg-video videoId=’13’ width=’640′ height=’360′ /] |
30s | Bodyweight | 6/side | 2 4 2 | 2 |
| 2 | 4 Point Tummy Vacuum [cvg-video videoId=’1′ width=’640′ height=’360′ /] |
30s | Bodyweight | 6-8 | 15s/15s | 2 |
| 3 | Lower Abdominal #1 [cvg-video videoId=’95’ width=’640′ height=’360′ /] |
30s | 80mmHg+30 (110) | 8-10 | 20s/10s | 1-2 |
| Exercise | Rest | Intensity | Reps | Tempo | Sets | |
| 1 | Lumbar Spine Mobilizations With Towel [cvg-video videoId=’45’ width=’640′ height=’360′ /] |
30s | Bodyweight | 1 | 1 60 1 | 1 |
| 2 | Lumbar Spine Leveraging with a towel [cvg-video videoId=’21’ width=’640′ height=’360′ /] |
30s | Bodyweight | 1 | 1 60 1 | 1 |
| 3 | Horse Stance Horizontal [cvg-video videoId=’88’ width=’640′ height=’360′ /] |
30s | Bodyweight | 6/side | 2 4 2 | 2 |