I’d love to post a picture of my notes, but it would breach quite a few copyright laws.
For starters, I tend to foam roll my legs and upper back. Then I do a few stretches/Yoga poses:
- Hip flexors. Coach chad has some next level versions of these on the blog somewhere.
- Child pose (yoga).
- Cobra/Baby Cobra (Yoga).
- Eccentric calf raises, or simply stretches.
- Hamstrings.
- Abductors.
For the swiss ball there are heaps. Here are some basics to try holding for 30 secs to a minute:
- Bridge.
- Front bridge. ( It’s like a plank, but you have to balance).
- Back extension.
- Glute bridge.
10 minutes tops if I’m in a hurry.
Once you feel comfortable doing the basics, there are heaps of dynamic exercises on the swiss ball that are more advanced. They’re easily accessible online if you do a search.
Please note that I’m not a trained professional. I’m simply someone with back problems that is used to dealing with them on a daily basis. Please consult a physio for tailored advice. Once you get a good one the cost is negligible.