30 Minute Core Workout With Spinal Mobility
Updated: Dec 10, 2020
This is a 30-minute core workout with an emphasis on spinal health, spinal mobility, and shoulder stabilization.
This workout is good for all levels so long as you don't have any injuries or pre-existing conditions. So much of core movement is about stabilizing the spine and for those of us who sit at a desk job, the muscles that connect around the lumbopelvic hip complex get tight and create lower back pain.
One of the ways to be pain-free or reduce lower back pain is to have a strong core and to stretch the muscles that are tight from sitting for long periods of time. The best way to combat this is to not sit for long periods of time, but if you must, then try to stretch periodically throughout the day.
As you go through the workout video, focus on listening to your body while you do the exercises and stretches. If something doesn't feel good or right, it's up to YOU to dial it back and work in a range that is best for you. One of the things that I love about home workouts and online coaching is that the client tends to be more self-aware when working out at home and less ego comes into play.
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Have fun! I hope you enjoy the workout and that it helps your core get stronger, your spine more mobile and maybe even put a smile on your face.
Here is the written transcript of the workout -
So lets begin just by stretching out some of
the muscles that connect down into your
hips
so inhale raising both hands up over
your head
and then kind of draw your shoulder
blades down away from your ears
i'm going to drop one hand down to the
floor it doesn't matter which hand
and then that hand is going to kind of
support you so you can maintain length
through your spine
and then bend at the elbow and reach
that top arm over
you're going to roll your shoulder blade
back so your heart looks up towards the
sky
or ceiling taking a deep breath
then on the exhale push yourself back up
both hands come up to the sky
and then switch sides and that arm is
kind of posting so you can maintain that
length along your spine
and then bending at the elbow and
extending that top arm
as far as you can so you get that good
stretch down through your lats all the
way into your hip
and push them back up and then both
hands
come down to your sides cool
so make around your hands and knees to
begin
so with your knees underneath your hips
hands underneath your shoulders
we're going to come into cat and cows
still warming up your spine
so inhale to look up and then exhale
curving your chin to your navel
and just kind of moving through the
whole range of motion as you kind of
feel your
spine wake up and as you push your spine
up towards the ceiling see if you can
actually flex your abs
to make that contraction happen
essentially it's your abs that are
squeezing to bring your chin towards
your belly button
we'll do one or two more passes up and
down
and then we'll meet in a nice neutral
spine
so extending your right arm out in front
of you and your left heel straight back
away from you
and then tucking your belly button into
your spine so you get like really hollow
through the midsection
you're gonna take in a breath and then
on the exhale connect elbow to knee
under your body
and then inhale to extend reaching out
and we do that five times
exhaling to connect for two to extend
and then for three standing out
for four extend out
one more time making the connection and
then one more time reaching out
and then coming back onto all fours just
take a moment to resettle
again drawing your belly button into
your spine reaching your left arm out in
front of you and your right heel
straight back away from you
take in a breath and on the exhale
connect elbow to knee
inhale to extend exhale to connect
there's two you have to extend
to connect three extend
back to four extend
one more time making the connection one
more time reaching out
and coming back down onto all fours
so we're going to do just a little
spinal mobility work so bring your right
hand behind your head
and then pushing your heart away from
the floor so your left shoulder is
really strong and engaged
we're going to bring your right elbow to
your left elbow and then open out to the
side
as far as you can
bring it back in we're going to do that
five times just kind of moving through
the breath
each time you do it you can kind of feel
that stretch happening across the middle
of your back
one more time
and then after you've done your five
we'll come down and do the same thing on
the other side
so bring your left hand behind your head
and pushing your heart away from the
floor so that right shoulder is really
strong
connecting elbow to elbow and then
opening out to the side just about as
far as you can
making movement with breath so you give
a big exhale as you're coming up
oh and then after you finish that five
we'll curl under your toes
and come into a downward facing dog
so from the downward dog just pausing
for a moment kind of pedaling out
through your heels
give a little stretch in your calves or
your hamstrings and kind of shake your
head if you want him
and then we're gonna go for an alternate
toe touch from a downward dog for 20
reps
so reaching touching your opposite toes
and trying to keep your legs and back
just about as straight as you can
so
and once you finish the set of 20 you
can come back down onto hands and knees
it'll make your way all the way onto
your back
we'll get ready for a set of crunches
so we're gonna go for 25 crunches uh
heels can be either on the floor or up
in the air creating a tabletop with your
shins
doesn't really matter but each time you
come up you want to give a big strong
exhale
so your core is empty by the time you
get to the top and getting that good
strong squeeze
and always maintaining space between