This week I’m introducing the Postural Therapy Series in the ZGYM that we’ve been all waiting for. I’m really excited to walk you through the routines that has helped me and thousands of others to get rid off their pains and aches. The first two workouts in the series are going to be dedicated to our back pains, because no matter what the source of symptoms are, if you’ve ever suffered from a back pain, you know how all-consuming back spasms can be. Excruciating back pain is a class of it’s own and it even blocks the inner dialog that’s so important for our decision making. I will walk you through an entire workout for low back pain on Sunday in the Zgym, but for now I just wanted to give you an easy and quick exercise you can do even at your desk while working.

You’re going to need a pillow that is thick enough for you to squeeze it with your knees. I usually have to fold the pillow in halve or use two pillows. You’ll also need a chair that you can adjust or that allows you to keep your knees at a 90 degree angle. If the chair is too short or too tall, this exercise won’t work. Please follow the guidelines below. It’s important that you do it right.

1. Make sure your knees are at a 90 degree angle and right above your ankles.

2. You can wear sneakers, flat shoes, or be barefooted.

3. Your feet and knees should be hip width apart, and your toes pointing straight forward just like your knees.

4. Place the pillows (folded pillow) between your knees.

5. Arch your lower back and relax your abs completely. Keep your chest up and shoulders back and down. Breath through your belly.

In this picture I’m showing you what you shouldn’t be doing. Do not rotate your upper body. Keep both hands on your thighs when doing this exercise. You can get back to work as soon as you complete 15 reps, but for now try to keep a good posture. Your feet should be parallel to each other – not what you seen in the photo. One foot is more forward which is wrong. Also the pillow is too narrow to give me enough resistance when I squeeze it with my knees, so really make sure that your pillow is thick enough so that it feels challenging when you’re trying to squeeze it.

Squeeze the pillow with your knees slowly and release. Complete 3 sets of 15 reps. This simple exercise is very effective for relieving low back pain and it may help you temporarily, however if your symptoms keep coming back, I suggest you try my new Postural Therapy series in the ZGym that starts this Sunday!

Best,

Z.