Paul Landini is a personal trainer, health educator, and regular contributor to The Globe and Mail. This is part of his guide to protecting and strengthening common pain points such as your hips, shoulders, knees and back.
Week 1: Three daily exercises to keep your hips happy and healthy
A strong spine isn’t just about good posture; it’s the literal backbone of your overall well-being, influencing everything from how you move to how you feel each day. Unfortunately, the impositions of modern living aren’t all that conducive to spinal health. Think of how often, and for how long, we sit hunched over keyboards or smartphones – our heads drooping, our shoulders rounded forward, our hips locked in a flexed position. It’s no wonder so many of us suffer from constant lower back pain.
Incorporating the following exercises into your training routine will go a long way toward countering the damage our backs endure on a daily basis. The focus here is on gently lengthening the spine in order to decompress the discs that sit between vertebrae, while also strengthening the muscles that support these structures.
Tail Wag
What it does: This side-bending movement improves mobility and range of motion throughout the spine and hips, enhancing posture and reducing stiffness in the process.
Difficulty: Beginner
How to do it: Start on your hands and knees, with your knees and feet squeezing to the midline, your toes off the floor. Using your knees as a single pivot point, slowly swing your legs (from knee to ankle) in an arc from side to side like a dog wagging its tail. Do this for 30-45 seconds.
What to focus on: Keep your shoulders over your wrists, with your arms fully locked out. Draw your bellybutton up toward your spine to activate the deep core muscles. Try not to let your spine rotate as it bends; your back should remain somewhat flat throughout the movement.
Modification: If your knees don’t appreciate this movement, try the Child’s Pose with Side Bend. From a traditional child’s pose, walk both hands to the left, as if reaching for 10 o’clock, and push your hips back toward your right heel. Hold for 30-45 seconds, then repeat on the opposite side (hands at 2 o’clock, push your hips to your left heel).
Bird Dog
What it does: Popularized by back pain expert Dr. Stuart McGill, the Bird Dog trains the core to stabilize the spine while the arms and legs move freely.
Difficulty: Beginner to intermediate
How to do it: Start on your hands and knees, with your hands under your shoulders and your knees under your hips. Brace your core as if preparing to absorb a punch to the belly. Holding on to this tension in the core, slowly extend one arm forward and the opposite leg back at the same time. Hold for 5-10 seconds before returning to the starting position. Perform 5-10 reps then switch limbs.
What to focus on: Maintain a neutral spine – no arching or rounding the back. Move slowly with as little motion in the lower back as possible; the key is to keep your shoulders, spine and hips completely stable while your limbs move through space. Fully extend the arm and leg until they’re both parallel to the floor.
Modification: Extending the arms overhead without arching the back isn’t as easy as it may seem. The Quad Kickback is performed the same as the Bird Dog, only your arms stay planted on the floor.
8-Point Plank
What it does: This advanced variation on the standard plank builds stabilizing strength in the abdomen and back, promoting spinal decompression and high-quality posture.
Difficulty: Intermediate to advanced
How to do it: Engage the floor with your hands, elbows, knees and feet (eight points of contact). Your elbows should be an inch or two in front of your shoulders. Lift the base of the skull as high as possible, then lift the shoulders and upper back to the same height. Now lift your hips up until they’re slightly lower than your shoulders and upper back. Draw your belly button up into your spine as you press down through your hands and elbows, allowing the rib cage to expand to its fullest capacity. Hold this pose for 20 seconds, then drop your hips down to the floor to rest for 10 seconds. Repeat this pattern for 60 to 90 seconds.
What to focus on: Maintaining a long, neutral spine position is essential. Keep your chin tucked and avoid shrugging. To maximize core tension, think of pulling all the points of contact toward your bellybutton.
Modification: Beginners should start by familiarizing themselves with the basic aspects of the plank. The Floating Tabletop is an excellent introduction as it allows for easier control over the lower back. Starting on your hands and knees, squeeze your butt as you press down through locked out arms, allowing the knees to float off the floor under the hips. Hold for 20-45 seconds.
