© Eric RosatiBuild ab strength and loosen up a tight lower back all at once with this anytime-anywhere stretch and strengthen move from fitness director Ebenezer Samuel, C.S.C.S.
You've been sitting all day (as usual) and now you're standing up. And you know the result from here: That dull ache in your lower back, the one you can't quite place. It's not debilitating, but at the same time, it's not heavenly either. And yes, you can go about your day anyway. But no, you don't want to live with this feeling either.
Need a quick, efficient way to loosen this touch of back pain up? Try the latest move from Men's Health fitness director Ebenezer Samuel, C.S.C.S., a quick, simple exercise you can do anytime, anywhere, that's all about giving your lower back (and heck, your entire spine) a serious dose of TLC."This is more than a stretch," says Samuel."It's a dose of both full-range mobility for your spine and core stability for your abs and lower back muscles. You're strengthening as you stretch, and it feels great."
Your spine needs to work through its full range of motion, getting fully rounded and arched. It also needs strong stability, which you get through core training, an ability to brace hard and be protected by the muscles around it."You'll combine both here," says Samuel.
The best part: You need zero equipment, and just a few minutes a day to do it.
- Start on all fours, hands directly below shoulders, core tight, knees on the ground.
- Arch your back as much as possible, looking at the ceiling and squeezing your shoulder blades.
- Round your back as much as possible, trying to look at your belly button and spreading your shoulder blades wide.
- Return to all-fours position and tighten your abs. Lift your knees from the floor, tightening your core, holding a bear plank.
- Keeping hips and shoulders square, step back to pushup position and hold.
- Return to bear plank position. Repeat the process
- Work for time (4o seconds on, 20 off, for 2-3 sets) or reps, doing 3-4 reps per set.
Work through the Plank to Bear Plank to Cat Cow anytime, anywhere. It can work as a total-body warmup move for a workout, or an easy cooldown move. Or do it on those days when you've been sitting a lot and need some quick movement."This is when the move is at its best," says Samuel."It's TLC for your back, and you can give yourself a dose of that anytime you want, no limits."
For more tips and routines from Samuel, check out our full slate of Eb and Swole workouts. If you want to try an even more dedicated routine, consider Eb's New Rules of Muscle program.
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