Tally Rya

Try these moves to help with back pain and stiffness (Picture: Tally Rye)

Personal trainer and author Tally Rye is back with a new workout to help you stay active during lockdown.

This week, Tally has created a simple home workout that will open up your mobility and help to counter some of the stiffness you might be feeling from working at home:

‘Lots of people have been adjusting to working from home, and with that our bodies have been adjusting too,’ says Tally.

‘Perhaps you have started to feel some stiffness you didn’t notice before?  

‘I have put together five Mobility Moves for you to try, to not only help loosen you up, but to help prime you for movement too – whether that be your home workout or allotted time for outdoor exercise.’  

Overhead reaches using dressing gown belt

Tally Rye

Use a dressing gown belt or a scarf for this one (Picture: Tally Rye)

A great way to mobilise the shoulder joint as well as stretch out the chest, which is key when hunched over at your desk all day.

Grip a dressing gown belt, scarf or even a resistance band if you have one, at either end.

Reach up and over the head, aiming to get your hands as close to your lower back as possible, but this will vary for each individual.

Complete 5 with both hands and then 5 on each arm. 

Child’s pose rock backs 

Tally Rye

Relax into this stretch (Picture: Tally Rye)

A wonderful pose to relax into that stretches and loosens the whole back.

As you rock back, exhale to help deepen the stretch each time.

Complete 10 rock backs in child’s pose (widen the legs to help you get further back).

Then do 5-10 rock backs with 1 leg extended to the side and your foot flat on the floor on each side.  

T-spine rotations

Tally Rye

Stretch out those hip flexors (Picture: Tally Rye)

The T-spine is the Thoracic area (middle of the back).

This kneeling lunge with added rotation of the back helps to stretch the hip flexors as well as help ease your spine when rotating.

Make sure the eyes follow the hand with each rotation, and aim to gently increase how far you are able to reach each time.

Complete 10 rotations on each side. 

Lumbar spine rotations

Tally Rye

Perfect for back pain (Picture: Tally Rye)

Another great mobility move to help ease the lower back and improve rotation in the spine.

Start by hugging your knees to your chest and gently twist the knees from side to said, keeping the legs together at a 90 degree angle.

When the knees are pointing left, look to our outstretched right arm.

Complete 10-20 rotations.

Frog squats

Tally Rye

Sit in to your hips (Picture: Tally Rye)

This is a useful move to help increase mobility and warm up for a workout, particularly in preparation for squats.

I recommend adding these into your warm up routines to help mobilise the hips.

Complete 2 x 5 reps.  

It’s so important to stay active during lockdown – both for your physical and metal health.

Check back every Saturday for more accessible workout tips from Tally, suitable for people of any age, ability and fitness level.

This content was originally published here.