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Flexibility For Your Back

80% of people will experience back pain in their lives.

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

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

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.

Todd Durkin is a 2 Time Personal Trainer of the Year and Founder of Fitness Quest 10 & Todd Durkin Enterprises in San Diego, CA. He trains people from all walks of life, but is best known for the work he does with over 25 NFL Superstars. He trains the likes of LaDainian Tomlinson, Drew Brees, Carson Palmer, Reggie Bush, Alex Smith, and Donnie Edwards amongst others. His expert staff of 30 trainers, coaches, and massage therapist/bodyworkers perform over 400 weekly sessions and help educate, motivate, and inspire the world to greater levels of health & fitness. Todd has 17 DVD’s on fitness & sports performance and has been featured in many national magazines and media outlets. His ezine newsletter “TD Times” is his way of connecting clients, trainers, coaches, colleagues, and friends from all over the world. He can best be reached via his websites,, or by using the contact form below: [easy-contact]

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