Prepare your back

West Ham United strength and conditioning coach Mathew Monte-Colombo gives the lowdown on how to roll and stretch away that niggling back pain. Bring on the bird dog...
Hip rolls
Technique Bend your legs and bring your heels up, roll your knees left to right.
How it helps Shakes out the stiffness in your lower back and glutes.
Sets 3 Reps 10

Teddy bear roll
Technique Bring your knees to your chest and pull them in as you rock backwards and forwards.
How it helps Reduces the risk of injury by limbering up your lower back and glutes.
Sets 3 Reps 10

More after the break

Hip crossover
Technique Lie on your back, keep your shoulders down and bring your knee over your body. Straighten your leg to work your hamstrings.
How it helps Sparks life into your lower back, glutes and hamstrings; helps range of movement.
Sets 3 Reps Hold stretch for 10 seconds; repeat three times. Or roll from left to right 10 times.

Bird dog
Technique Start on all fours and brace abdominals. Extend opposite leg and arm out straight. Do not lift the arm or leg above the body – keep them in line.
How it helps By activating your lower back, glutes and hamstrings you’ll soar above markers with explosive leaps.
Sets 3 Reps 8-12 times on each side.

Technique Lie flat on your front and lift both your chest and legs off the ground.  Only your midriff should be in contact with the floor.
How it helps Gets the blood flowing in your back and glutes, giving you greater power in your jumps.
Sets 3 Reps 8-12

Also see:
Office workout for your back

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