Muscle spotlight. Do not overlook the adductors.

I have had many clients come to me with back pain. Many of them work really hard in the gym, but are limited or derailed by lower back. I always ask if they do any direct adductor work. Most of the time, the answer is "no". They are essential for stability of the pelvis, and when they get weak, other muscles must pick up the slack, leading to, in many cases, lower back pain.

Just a few movements to get you started:

1. 90/90, lying on floor with feet against wall, squeeze a yoga block or short foam roller between your thighs, as you reach palms up toward your feet in a crunch like hold. Start with 3 sets of 6 breaths, working your way up to 10

2. squeeze a yoga block between thighs as you perform your warmup dumbbell RDLs.

3. Copenhagen planks, this one is great as it is very scalable.

Place your top leg on a bench(the closer to foot the more difficult), support your weight on your bottom forearm, and hold a straight, rigid body line, do not let your hips sag. Perform 3 sets or 6 breaths per side, working to 3 sets of 10 breaths per side.

Hope you enjoyed the tips, do not hesitate to reach out for questions, training, or bodywork

Corey