© by Cosima Diaz Campos

These are my 7 golden go-to exercises for the lower back. I selected a combination of gentle relaxing/stretching exercises, mobility exercises focused on rotation, an exercise to engage the core while rotating, and we finish the training with a short meditation moment in child pose; wonderful to relax the muscles in the lower back and to feel our breath.

In this week's highly requested video we focus on:

• mobility of lower back and hip joint
• mindful movement
• coordination
• muscle strength (abdominal muscles)
• quality of movement
• improving proprioception (body awareness)

For tango we need mobility, coordination and strength in our core. The best way to achieve this is by starting with mindful movements to really make these movements automatic habits, so that we can apply the healthy coordination in the dance without thinking of it, and focus on our connection with our partner & the music.

Overview of the exercises in this video:

Ex 1. One leg to trunk
Improving hip joint mobility | good for SI joint and lower back

Ex. 2 . Both knees to trunk
Massage for lower back | relaxation & stretching of lower back muscles | improving mobility of the hip joints | training of proper alignement of shoulder girdle | coordination of m.latissimus dorsi

Ex. 3. Circles with both knees to trunk
Massage for lower back | relaxation & stretching of lower back muscles | improving mobility of the hip joints | training of proper alignement of shoulder girdle | coordination of m.latissimus dorsi

Ex. 4. Both knees to one side of the body - Rotation of the spine
Mobility of the spine | Stretching of the muscles of the trunk and of the m.pectoralis | Improving lymfe flow between the ribs | Coordination & strength of the abdominal muscles

Ex. 5. Variation with one knee over the other knee - More rotation of the spine
Mobility of the spine | Stretching of the muscles of the trunk and of the m.pectoralis | Improving lymfe flow between the ribs | Coordination & strength of the abdominal muscles

Ex. 6. Variation with feet lifted from the floor - Core strength focused
Mobility of the spine | Coordination & Strength of the core muscles | Improving lymfe flow between the ribs | Massage for the lower back

Ex. 7. Child Pose
Relaxation & stretching of the muscles of the back | Hip, knee & ankle mobility | Awareness of our the breathing movement in our belly and lower back | Stillness of the mind

Do this every day, and you will feel the results! Your back will feel relaxed, so that you feel more artistic freedom as a dancer!