Top exercise to bullet proof your back for sports

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We like being able to call on experts when we need specialized advice. One of the guys we consider part of our “team” is Eric Wong. This guy’s a wizard when it comes to building and maintaining healthy backs. So when we’ve got a question about backs he’s our go to guy…

When he told us his new Bulletproof Back was finally coming out — we’ve been waiting for it for a while now — we were really excited. And we asked him to share his favorite exercise for athletes or active people to shore up their backs. So if you live an active lifestyle or play a sport… listen up!

_______________________

Eric Wong

One of my favourite exercises to develop multidimensional core stability in a challenging motor recruitment pattern is the T-lateral ball roll.

I like this one because it integrates the glutes and contralateral obliques and it requires stability in all 3 planes of motion.

Any athlete engaged in a sport where rotational movements are used will benefit from this exercise – think tennis, hockey, boxing, baseball, golf, etc.

Here’s how to perform the exercise:

You start lying on your back on a Swiss ball with your hips held high.

Walk out to one side, keeping your spine in alignment and hips high, just like when you were on the middle of the ball.

Hold for 5 seconds, then walk to the other side, repeating for 3-5 reps per side.

Also, it’s very important to make sure you breathe naturally when you do this exercise and avoid holding your breath.