Bird Dog strengthens and stabilises the core—the abs, hips and lower back and is one of the most effective poses for alleviating lower back pain.
Core strengtheners are poses that target the abs, obliques and lower back. They are crucial for optimising performance, improving balance and body control and preventing lower back pain. You will find a number of core-strengthening sequences in the Strength series.
Boat pose is a tricky core stabiliser that strengthens the abs, obliques, lower back, hip flexors, adductors, upper back and neck.
Fish pose opens up the chest, improves t-spine mobility, strengthens the abs and relieves pain in between the shoulder blades.
Locust pose activates and strengthens the posterior chain—to alleviate lower back, knee and pain in between the shoulder blades.
Plank strengthens the abs, obliques, lower back and shoulders and is a key pose for alleviating lower back pain and improving posture.
Side Plank strengthens the wrists, shoulders, glutes, abs and obliques and can help to alleviate lower back and shoulder pain.
Upward Facing Plank is a great postural counterpose that opens up the chest and strengthens the hands, wrists, shoulders and core.