How to take your squats to the next level and protect your lower back

THERE’S an exercise that accounts for 50% of Tim Robards’ income, and he’s decided to let you in on the secret. So stop skipping leg day and start doing this.

LOWER back pain is one of the top reasons people visit their healthcare practitioner. Dead lifts alone account for 50% of my income.

I pondered on writing this article as I may do myself out of business, but my good conscience got the better of me ... Haha.

Most of these injuries come from a mixture of poor technique and a lack in mobility/flexibility. Mobility is a necessity to move safely and avoid injuries. There is a certain level of mobility you will need to be able to execute moves such as a squat, without causing injury to areas like your lower back, knees and neck etc.

When the lower back is injured, not only does it affect your ability to do the things you love, it can decrease the power in your legs, effect your lower digestive system, decrease libido and make you an overall grumpier version of your former self.

I’ve compiled some of the best stretches and mobilisations from ‘The Robards Method’ exercise and wellbeing program which is due to be released in August.

The exercises should be ideally performed most days if you want to get results as soon as possible. As always, if you have a history of chronic disease, injuries or are very new to exercise, always consult your primary healthcare practitioner before attempting any type of exercise or stretching program.

No more skipping leg day!

Spinal twist three part glute stretch

• Start by lying on your back with your foot resting on your opposite knee and push your pelvis into the ground as you push your knee out with your hand.

Push your knee out with your hand.

• Now take hold of the leg that was in contact with the ground (around the knee) and hold for 20 seconds.

Pull the leg towards yourself to deepen the stretch.

• Next, keep the knee high and take it over to the side while allowing minimal movement from the pelvis so you get a good glute and lower back stretch.

Taking the knee over to the side gives you a great lower back stretch.

View from the other side.

• Hold for 20 seconds at each point, and repeat on the other side.

Gecko hip

The gecko hip stretch.

• Keep pelvis square, no dipping either side and spine up straight, chest up.

• Gently encourage the front knee to open and feel a stretch in adductors

• Feel a good stretch on opposite hip flexor

• Hold for 20 seconds and repeat 3 times.

Horizontal squat (Lazy squat)

The ‘lazy’ squat.

• Deep squat position, bum is touching wall or as close to wall as possible.

• Belly button to spine, try create gap between lower back while pushing knees out wider.

• You should feel the stretch in your hips while trying to create a small gap between the ground and your lower back (neutral spine).

• Hold for 20 seconds and repeat 3 times.

Deep squat overhead push

And of course doing it with your shirt off gives you extra results.

• Feet shoulder width slightly turned out, knees wide as you take bum to ground.

• Maintain vertical spine and arms straight at 1.5 x shoulder width.

• Raise and lower the band behind your head and back up with your breathing, while maintaining a straight spine.

• Hold for 20 seconds and repeat 3 times.

Dr Tim Robards is a Chiropractor and exercise scientist (B. Med. Sc, M. Chiro) and regular news.com.au columnist. His observations and research into what people really need to live a healthy life and thrive in their environment has lead him to develop The Robards Method. You can follow Tim on Instagram and Twitter.