Experienced a mobility workout consisting of four exercises favored by an elite athlete, resulting in a noticeable reduction of spinal tension and increased flexibility in my hips within a brief span of 12 minutes.
Laura Horvath, the "fittest woman on earth" at the 2023 CrossFit Games, swears by the stretching routines on the Pliability app. One such routine, the Pliability back pain pathway, is gaining popularity for its effectiveness in alleviating discomfort and strengthening the back.
The four-move stretch routine starts with a 3D adductor stretch. To perform this, stand to the right of a sturdy surface, place your left foot on it with the toes facing upward, lean forward until your torso is as close to parallel with the ground as possible while maintaining a flat lower back, and then slowly return to the starting position. This stretch is held for 90 seconds on each leg.
The second move is a standing lizard with 'corner' education. Stand facing a box or sturdy surface, raise your right knee and place your right foot on the box, sink your hips towards the box, keeping your legs relaxed, and experiment with sinking your hips in slightly different directions to target tight spots. Like the adductor stretch, this move is also held for 90 seconds on each leg.
The third stretch in the routine is the standing pigeon. To perform this, stand facing a box or sturdy surface at about knee-height. With your left foot still on the floor, place your lower right leg on the box so it's lying horizontally and try to lower your right knee towards the box or sturdy surface it's resting on.
The Jefferson curls is the fourth and final stretch in the routine. To perform this, stand upright with your feet hip-width apart, drop your chin to your chest, and allow your head to continue dropping towards the floor, curling your spine one vertebrae at a time. The time allocated for the Jefferson curls stretch is 60 seconds.
All you need for the routine is a box or sturdy raised surface to lean on. It's important to note that during the standing pigeon stretch, if any discomfort is felt, the instructor advises to "back off the stretch... You should not feel this in your knee at all". Similarly, during the Jefferson curls stretch, if any pain is felt, "back off the range of motion, and do not push into the end ranges."
The Pliability back pain pathway focuses more on the hips and glutes rather than specific spine stretches like the cat-cow. Strong, healthy hips and glutes can support the spine, help maintain proper pelvic alignment, and lower the risk of lower back pain or injury by taking some pressure off this area when lifting things. After completing the routine, the person felt looser and more relaxed, with subtle tightness in their lower back from deadlifts subsiding, and they were able to comfortably sink into a deep squat.
It's not known who developed the four-movement stretch routine recommended by Laura Horvath in the Pliability app. However, what is clear is that this routine, with its focus on the hips and glutes, offers a promising solution for those seeking to alleviate back pain and improve their overall fitness.
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