A combination of yoga, stretching and trigger point therapy is best for bad backs and next. Avoid sitting for long periods if possible. The Paleo squat is a good alternative to sitting. The World’s Greatest Stretch is an excellent whole body stretch that can be done each morning and evening for a good foundation of flexibility and mobility.
I’m not able to do my current yoga routine – well I probably could but don’t want to leave little JC in front of the TV for too long.
This is the routine that I’m currently doing to stop my neck and back from hurting too much. Its possibly the worst Youtube video ever but fairly entertaining thanks to Jc.
If you only have a few minutes each day to stretch, I would recommend the World’s Greatest Stretch, as shown below…
- Paleo Squat x 30 secs
- Paleo Squat Narrow stance x 30 secs
This is the same as the picture above but feet & knees are touching/together & still pointing forwards
- Worlds greatest stretch x 20
- Glute Stretch x 2 x 30 secs
- Side angle pose x 4 (2 each side) x 30 secs
- Triangle Pose x 2 x 30 secs
- Supine Twist x 2 x 30 secs
This is the same routine in a table:
| Yoga Workout | ||
| Exercise | Sets | Hold Time |
| Paleo Squat Hold | 2 | 30 secs |
| Narrow Stance Paleo Squat | 1 | 1 min |
| Worlds Greatest Stretch | 1 | 10 each side |
| Glute Stretch | 2 – 1 each side | 1 minute hold |
| Side Angle Pose | 2 – 1 each side | 30 seconds |
| Triangle Pose | 2 – 1 each side | 30 seconds |
| Supine Twist | 2 – 1 each side | 1 min |
Download as a pdf