We put a lot of strain on our backs in dance, make sure your back can continue to handle it with the low back & hip strengthener.

Be sure to give it a try in your next warm-up, mixed into your conditioning, or on its own and let us know what you think.

Start with a looped band under your feet & atop your shoulders. With a slight bend in your knees, push your hips back (HIP HINGE) as far as able keeping spine in neutral (no excessive arch or bend).

At the bottom should feel glute, paraspinals, & hamstrings engaged. Hold for a count, then return to the top. Start with a lighter band & increase tension as able.

Work this move into a circuit or warm-up, or just try it for some extra lower back work whenever. Start in higher reps of 15-20, then as increase resistance build down to 8-10 rep range. Increase hold as desired.

Move It Monday will feature a new exercise movement for you weekly, to help improve your safety and performance with dance.
Follow along here or on any of our social media platforms.

Scott DPT