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Why feel like a creaky old thing when a well-conditioned back can be the secret to being the spring chicken that you feel? You’ll be leaping off your feet in no time.
Penchee
Muscles/areas activated: back, abs
Place feet through ends of Loopz, stand on RF and place LF on toes behind body. LH holds onto middle of Loopz and RH is extended at shoulder height, palm down. Inhale.
Exhale. Raise LF off the floor as the body tips forward so body, arm and leg is in alignment and parallel to the floor. Hold position.
Inhale and return to starting position.
Repeat 5-8 times. Repeat other side.
Seated wall jacks
Muscles/area activated: hamstrings, lower back
Sit on edge of chair, bend left foot at right angle on floor for stability. Place right foot in middle of Loopz, bent towards chest. Hands hold ends of band, keeping elbows by side of body. Posture erect. Inhale.
Exhale and straighten right leg out in front of body, flex feet back. Think of right heel extending as far front as possible. Maintain erect posture and relaxed shoulders. Hold position 5 counts.
Inhale and bend right leg to return to starting position. Repeat 10-20 sets.
