BGB BOOT CAMP

Finding BGB 2
 LUMBAR SPI NE MOBI LI TY

QL RELEASE (30-60 seconds per tender spot)

1. Place ball on lower back
on side of spine
2. Roll on back
3. Allow body to relax into
the release

PELVIC TILTS (5-10 REPS- 2-3 SEC HOLD)

1. Lie on back- ABS IN
2. Pelvic Floor UP – Think of
stopping urine flow (kegal)
3. Relax neck & shoulders
4. SLOWLY TIP HIP TOWARD
RIBS
5. You should feel low back
press into table/floor
6. USE YOUR OBLIQUES TO
CREATE MOVEMENT
7. HOLD TILT 3-5 SECONDS
8. Return to start position

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TFL RELEASE (30-60 sec massage)

1. Place ball on “FRONT

POCKET”
2. Roll to side
3. Keep ball on that
“FRONT POCKET” spot
4. Allow body to relax
into release

SI CIRCLES (5- 10 REPS EACH WAY)

1. Place strap under knees - ABS down

2. Pull knees back until you feel your low back on floor
3. SLOWLY ROTATE Legs In A Circle
4. KEEP LOW BACK IN CONTACT WITH TABLE/FLOOR

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KNEE FALLS (30-45 sec release)
1. Strap under knees
2. Pelvic Tilt
3. LET KNEES FALL TO
SIDE Just enough to
Stay In Control
4. PULL YOUR KNEES
BACK UP TO CENTER
5 Either let them fall to
same side again or
alternate

ADDUCTOR RELEASE (30-60 SECOND RELEASE)

1. Pull leg out to side

2. Place fingers/fists/ball/rolling pin on adductors
3. SLOWLY MASSAGE ADDUCTORS with Flat Gentle
Strokes

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ADDUCTOR STRETCHING (6-8 PER LEG)

1. Grip (or strap) under

knees
2. TILT PELVIS BACK
3. Low Back on table
4. Pull ONE Leg Up & Out
5. Feel stretch – Lower Leg
6. Lift Other Leg Up & Out
7. Continue to Alternate
Legs

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 THORACIC SPI NE MOBI LI TY
THORACIC GLIDES (8-10 REPS)

1. Drop Chin – ROUND SHOULDERS- LENGTHEN SPINE

2. Lift Chin – LIFT CHEST – BLADES BACK – OPEN RIBS
3. Keep alternating between rounding and lifting
4. ** KEEP ABS IN THE WHOLE TIME
THORACIC LATERAL FLEXION (8-10 REPS)

1. BGB- Sit Tall – ABS

In- Pull Chin Back
2. SLOWLY LEAN TO
SIDE – KEEP HEAD
AND SPINE IN LINE
3. PAUSE & PULL
TRUNK BACK UP
USING SIDE ABS

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THORACIC CIRCLES (5-10 REPS PER DIRECTION)

1. Sit Tall – BGB – Cross Arms Over Chest

STEP 1: Bend trunk forward
STEP 2: Slowly rotate trunk to right in circular motion
STEP 3: Slowly rotate trunk to back in circular motion
STEP 4: Slowly rotate trunk to left in circular motion
Switch directions after completing your reps

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