The Bird Dog or the Alternating Quadruped Opposite Arm/Opposite Leg Raise is an exercise to help strengthen your lower back, abs, and glutes. It is a low impact exercise that frequently is used to help relieve lower back pain and to help prevent it from happening in the first place. Instructions: Place yourself in a prone position with both hands and knees on the ground. Your hands are directly beneath your shoulders and your knees are directly beneath your hips. Keep your core tight and maintain a neutral alignment in…

Over the next few weeks, CASS Fitness will be releasing several stretches you can do if you have lower back pain. Even if you do not have lower back pain, it is important to take preventative measures by not letting your back become tight and compressed. Our trainer, Deonte Toliver, who specializes in lower back rehabilitation and myself (From the unfortunate experience of having lower back pain for two years before finally making a 100% recovery), will show you proper stretching and foam rolling techniques to help alleviate your lower…