0:00 Introduction
1:30 Corrective exercise to fix low back pain
2:38 Mobility exercise to open up your thoracic spine
3:55 Simple exercise to increase hip mobility
7:10 Glute bridge exercise to improve your tennis serve
If you have low back pain, there’s a good chance that you’re lacking mobility on your thoracic spine and hips. First, Jeff highlights the importance of opening up the thoracic spine and your chest. Deep breathing is a great way to start before you move into the first exercise.
Get a foam roller and position it on you mid-back. Afterwards, you’ll start to roll up back and forth from the mid back to just underneath your shoulder blades. Focus on your breath as you perform this exercise in a controlled fashion.
For the second exercise, set your foam roller in the mid-back area, place both hands together behind your head. Next, you’ll arch over, inhale as you come down slowly and exhale on your way up. If you perform these two exercises at least three times a week, your spine is gonna get healthier.
For the third exercise, get into a 90-90 degree position and rotate to the side as you take a deep breath. You’ll open up your hips and learn to rotate your spine more. Lastly, Jeff shares a bonus exercise called the glute bridge. Lay on the ground, and push off with your glutes as you keep them engaged throughout the motion.
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About Jeff Salzenstein
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Jeff Salzenstein is recognized as one of the top coaches in the world helping players all over the world with his on court expertise and powerful online tennis lessons. He has created several successful online programs that have positively impacted thousands of players of all levels from beginners to top touring pros using his cutting edge teaching methods…
Jeff was a top 100 ATP professional in singles and doubles and was the oldest American to ever break the top 100 in the world after the age of 30. During his 11 year pro career filled with injuries and setbacks, Jeff was determined to discover simple methods to make tennis learning easy and fun for himself and for all players committed to improving. Jeff is passionate about peak performance in the areas of nutrition, fitness, injury prevention, and mindset, and much more.
Jeff was also a 2 time All-American, national champion and team captain at Stanford University where he received his BA in Economics.
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