This is a YouTube video titled "The workout I did to get out of backpain 💗" created on September 2, 2022. The content features two speakers discussing and demonstrating a series of core and glute exercises designed to alleviate lower back pain after long travel. The video focuses on physical fitness and recovery techniques.
Just got to Beautiful Maui. Six hour flight here. Super grateful to be here. But as many of you can relate, traveling for six hours in the sitting position is not amazing. On my lower back, not amazing at all. So I'm going to show you the workout I did to get out of that flare up. Focusing on core and glutes. Super easy. You can do it anywhere.
So I started with bear crawls. It's one of my favorite ways to warm up my whole body. Really engaging my core, but using all of my body, upper and lower to really warm things up. But this really activates your core. It's one of my favorites. Next I bring it out to a standard plank and I hold it really using my core, activating my abs during that. And so you really feel it in your core. Then bringing it in to a pike walk. One of my favorites. Works upper body and works that core. Start to get everything active and moving in the right direction. Next we're going to walk it in from plank position. Just walking it in, activating that core even more. You're also working a little bit of that upper body there. Then flipping it over to a dead bug. But you really want to engage your core here as well. Then to a side plank with a tuck under. This one's challenging, but it's so good for that core. Now we're on to glutes. Doing standard glute bridges. Really squeeze as you lift up. This one's one of my favorite ones for glutes. Then from that position, just a little side knee in and out. Then to a donkey kick. You know these donkey kick up, bent and then straight leg donkey kick. This gets your hamstring and your glutes. Then I finish things up with some band walks and this I'll just put higher than my knees and I do some side to sides and then I start traveling it, do some forward and then I'll take it back. This one definitely you'll feel in your whole leg, but mostly your glutes when you really concentrate there. And then I took it to some standard squats, pushing my knees out as I went down, using my glutes to bring me up. And this is what I did to get everything firing and active and out of that pain.
It.
