The mistake many folks make when their back gets cranky is to rest and avoid moving. Another common response to a cranky low back is to rest and stretch. Doing the right stretches is ok but you need to add fundamental core work if you want to get your back un-cranky for more than a few minutes. 

BENEFITS: The Wall Press Dead Bug is a great exercise to challenge some of the smaller support muscles of your low back and core. 

COACHING KEYS: Push your hands gently into the wall. Keep your ribs flat. Go slow with your alternating heel taps. 

HOW TO USE: Use this exercise as a warm-up, on core focus day, after long bouts of sitting or when your back gets a bit cranky. Shoot for 2-4 sets of 6-12 heel taps per side.

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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and founder of TD Athletes Edge.  He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.

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