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The IMPACT! Body Plan

Flexibility for Your Back

By Todd Durkin
Todd is the founder of Fitness Quest 10 & Todd Durkin Enterprises in San Diego, CA. He leads a staff of 26 employees, trains over 25 NFL athletes, and motivates companies, teams, and conferences throughout the country.


80% of people will experience back pain in their lives

CAUSES
1. Sedentary Population
2. Stress
2. Strength & Flexibility Deficits

FLEXIBILITY
  • Upper Body Twist
  • Forward Bend
  • Cats & Dogs
  • Downward Dog
  • Child’s Pose
  • Hip Rotator Stretch
  • Hold each stretch at least 30 seconds and BREATHE!
  • Repeat sequence 2 times
  • Complete series every day

STRENGTH
1. Superman’s: 1 x 10 repetitions
On all fours; Extend opposite arm and leg; Maintain position for 3-5 seconds.

2. Standing Plank:1 x 30-60 seconds
On all fours; Extend knees off ground into pushup position; Back straight; Hold.

3. Pelvic Tilt/Peel ups:1 x 10 repetitions
Lying on ground; Face up; Turn Tail up; Lift one vertebrae at a time until hips are completely off ground. Reverse direction and slowly peel down one vertebrae at a time.

4.  Stomach crunches:1 x 10 repetitions
Lying on ground; Face up; Hands held behind head for support. Gently lift head to ceiling until shoulders come off ground. Exhale on way up.

 
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