QUICKIE Back Flexibility Routine (20-30 Min)
Who this routine is for:
By popular demand - this is a short shoulder training routine great for students who don’t have a whole hour to dedicate to stretching.
Progressions of drills in this routine are offered for all levels, so whether you are someone just getting started with backbends, or you’ve been training back flexibility for ages and are more on the contortion-level bendy side of the spectrum - there are versions of drills that can challenge you at your level (and beyond, as you progress!)
This routine includes drills to help strengthen and deepen our spinal extension, aka backbending flexibility, with drills focusing on the upper back, lower back, hips, and core.
Note 1: shoulders are not a focus of this training routine. If you’re looking for a training routine to help with arms-overhead shoulder flexibility, check out the QUICKIE Overhead Shoulder Flexibility Routine (20-30 Min).
Note 2: This routine is not meant to diagnose or treat any pre-existing back issues such as back pain, scoliosis, sciatic, or issues arising from herniated discs. If you have a pre-existing condition, talk to your doctor before doing this routine!
What you get:
THIS IS NOT A FOLLOW-ALONG VIDEO like many of my other recordings. Instead, this is a written routine that includes detailed how-to videos for each drill, as well as educational content to help you maximize your progress in your shoulder training journey.
This PDF includes:
Flexibility training best practices
Special considerations for training backbending flexibility
Suggestions for training frequency
A program of drills with how-to videos explaining proper form (here’s an example of one of the videos), what sensations to look for, what muscles to engage (if needed), and how to modify to adjust the difficulty/intensity for each drill. The “default” routine is meant to fit a 20-minute training session
Additional recommended drills (along with how-to videos) for another 10 minutes of training for students who want to extend their practice to a 30-minute session
A printable all-on-one-page list of drills for quick reference
Heads up: Because each of the how-to videos is filmed as an educational video with comments on form, technique, and modifications - and not as a “follow along with me” style video, the videos will likely take longer to watch than to actually execute the exercise. So plan on your first run-through of this routine to take longer than 20 minutes because you’ll likely be watching the videos in their entirety which will take a bit longer (and then just skimming through them for reminders in the future).
Recommended props:
Yoga mat
2 yoga blocks
[OPTIONAL] A low resistance, stretchy resistance band (ex. TheraBand)
[OPTIONAL] A chair or low bench
Who this routine is for:
By popular demand - this is a short shoulder training routine great for students who don’t have a whole hour to dedicate to stretching.
Progressions of drills in this routine are offered for all levels, so whether you are someone just getting started with backbends, or you’ve been training back flexibility for ages and are more on the contortion-level bendy side of the spectrum - there are versions of drills that can challenge you at your level (and beyond, as you progress!)
This routine includes drills to help strengthen and deepen our spinal extension, aka backbending flexibility, with drills focusing on the upper back, lower back, hips, and core.
Note 1: shoulders are not a focus of this training routine. If you’re looking for a training routine to help with arms-overhead shoulder flexibility, check out the QUICKIE Overhead Shoulder Flexibility Routine (20-30 Min).
Note 2: This routine is not meant to diagnose or treat any pre-existing back issues such as back pain, scoliosis, sciatic, or issues arising from herniated discs. If you have a pre-existing condition, talk to your doctor before doing this routine!
What you get:
THIS IS NOT A FOLLOW-ALONG VIDEO like many of my other recordings. Instead, this is a written routine that includes detailed how-to videos for each drill, as well as educational content to help you maximize your progress in your shoulder training journey.
This PDF includes:
Flexibility training best practices
Special considerations for training backbending flexibility
Suggestions for training frequency
A program of drills with how-to videos explaining proper form (here’s an example of one of the videos), what sensations to look for, what muscles to engage (if needed), and how to modify to adjust the difficulty/intensity for each drill. The “default” routine is meant to fit a 20-minute training session
Additional recommended drills (along with how-to videos) for another 10 minutes of training for students who want to extend their practice to a 30-minute session
A printable all-on-one-page list of drills for quick reference
Heads up: Because each of the how-to videos is filmed as an educational video with comments on form, technique, and modifications - and not as a “follow along with me” style video, the videos will likely take longer to watch than to actually execute the exercise. So plan on your first run-through of this routine to take longer than 20 minutes because you’ll likely be watching the videos in their entirety which will take a bit longer (and then just skimming through them for reminders in the future).
Recommended props:
Yoga mat
2 yoga blocks
[OPTIONAL] A low resistance, stretchy resistance band (ex. TheraBand)
[OPTIONAL] A chair or low bench
Who this routine is for:
By popular demand - this is a short shoulder training routine great for students who don’t have a whole hour to dedicate to stretching.
Progressions of drills in this routine are offered for all levels, so whether you are someone just getting started with backbends, or you’ve been training back flexibility for ages and are more on the contortion-level bendy side of the spectrum - there are versions of drills that can challenge you at your level (and beyond, as you progress!)
This routine includes drills to help strengthen and deepen our spinal extension, aka backbending flexibility, with drills focusing on the upper back, lower back, hips, and core.
Note 1: shoulders are not a focus of this training routine. If you’re looking for a training routine to help with arms-overhead shoulder flexibility, check out the QUICKIE Overhead Shoulder Flexibility Routine (20-30 Min).
Note 2: This routine is not meant to diagnose or treat any pre-existing back issues such as back pain, scoliosis, sciatic, or issues arising from herniated discs. If you have a pre-existing condition, talk to your doctor before doing this routine!
What you get:
THIS IS NOT A FOLLOW-ALONG VIDEO like many of my other recordings. Instead, this is a written routine that includes detailed how-to videos for each drill, as well as educational content to help you maximize your progress in your shoulder training journey.
This PDF includes:
Flexibility training best practices
Special considerations for training backbending flexibility
Suggestions for training frequency
A program of drills with how-to videos explaining proper form (here’s an example of one of the videos), what sensations to look for, what muscles to engage (if needed), and how to modify to adjust the difficulty/intensity for each drill. The “default” routine is meant to fit a 20-minute training session
Additional recommended drills (along with how-to videos) for another 10 minutes of training for students who want to extend their practice to a 30-minute session
A printable all-on-one-page list of drills for quick reference
Heads up: Because each of the how-to videos is filmed as an educational video with comments on form, technique, and modifications - and not as a “follow along with me” style video, the videos will likely take longer to watch than to actually execute the exercise. So plan on your first run-through of this routine to take longer than 20 minutes because you’ll likely be watching the videos in their entirety which will take a bit longer (and then just skimming through them for reminders in the future).
Recommended props:
Yoga mat
2 yoga blocks
[OPTIONAL] A low resistance, stretchy resistance band (ex. TheraBand)
[OPTIONAL] A chair or low bench