Welcome to the fourth day of the lower back pain rehab program!
In this video, we start off with foam rolling the front and sides of your thighs and quads to find your tender points. Make sure to not overdo this, it should feel good! We progress with some lower back stretches, single leg hip bridges, lunges etc.
Props needed: foam roller and a medicine ball (any light weight will do – 3/5kg dumbbell or a water bottle)
Duration: 10 min
You know that horrible stiff feeling you have after waking up during a week of particularly tough training. Here is a great way to get rid of it, fast. The only thing you need to do is get your bed out of bed 10 minutes sooner. The comfort of the bed is an illusion!
Make sure to check out the next video in the rehab program: