Standing Core and Spine Stabilization with Founder Exercises, Good Mornings and stretching

A workout for lumbar disc problems, bettering your posture or just giving yourself a strong back. Here you will build gluteals and a low back that will give you strength for your daily and athletic activities. Proceed with intelligence and a reverence for your body but do proceed even if you have lumbar disc degeneration, lower back pain, a mild to moderate lumbar disc herniation, a spondylolisthesis (spondy) of your lumbar vertebrae and even scoliosis. If there is an increase of your symptoms, go lighter or just go to one of my less challenging core videos. Save this one, though, it will be one of your favorite workouts.

Here are other core videos that are generally safe for people with bulging lumbar discs:

Low back on the mat

Glutes and Lower Back

12 Minute Low Back

Standing Core Advanced

Hard Core

Hips
Beginner Hip Stretches
Intermediate Hip Stretches
90/90 short
90/90 long version
Hip Massage Gun

0:00 Start
0:03 Let's Get Your Back Strong
0:04 Do some Circles
0:56 Circle Your Hips
2:20 Side Crunches
3:36 McKenzie Extension Exercises
4:22 Founder Exercise
5:35 Do some Repetitions
5:40 Good Mornings
6:28 Do some Reps with the Arms
7:07 Do Another Set of Good Mornings
7:57 Do some Squats
8:47 Do a Crossover Stretch
10:15 Do Another Set of Squats
11:05 Do a Lunge Stretch
18:42 Do some Side Lunges

[cvbgdvg]

Alhamdulillah. For the first time in my old life I've been able to do all these moves without hurting my knees, just wow.

[XunoHa]

It's quite helpful to see that the boy isn't doing all exercises absolutely perfectly. That definitely gives me some piece of mind and allows me be more consistent with these exercises, instead of getting discouraged because I'm not doing them even close to as well as he is. Doctor Fields, I really can't stress enough how thankful I am for all that you are doing. Thank you!

[sqqqrly]

@dradamfields I have been using this video for ~2 years. I would love a more advanced version, same two-person style, pushing this just a bit further. I push it on my own. When stretching out during the lunge stretches, I lift my back leg and balance on one foot. I also combine the sets of 15 reps into one ~45 rep set. Still like your stuff.

[tsolmongeedar]

My stiff lower back is relieved every time I did this exercise, thank you

[nanasapocinik]

I am trying all of your excercises....I can't believe how healing they feel to my body....Thank you so much.

The TMJ exercises, I want to do hope you are able and willing to give us more of your knowledge. You are a blessing to me. Thank you again.

[hissykittycat]

This is an incredible set of exercises for the entire midsection from hips/glutes through upper back and shoulders. I've needed this, thank you so much!

[tijanamc]

Thank you Dr. Fields for your efort. I started with your TMJ exercices wich are wonderfull, and now I found this. I am doing some physiatric exercices for my low back pain, but nothing like the exercices from this video made me feel this relief in just one session . Thank you so much 🤗. !

[michellelindemann]

I thought all of my bones had cracked but, I there seemed to be bones, I didn't know were there that, needed some moving🙄. THANK YOU, the workout was helpful and well explained, I appreciate it! I actually think for the first time, my bones are straightening. As I gain strength and flexibility in my connective tissue I seem to be releasing, 'Stuff' so, I think my bones appear to be straightening. Tonight, I cried, I didn't realise how much I could carry so, it has been nice to feel the let go☺️ THANK YOU. Certainly, from toning exercises my whole body is now so so so toned. Thanks I appreciate it!😊

[jasperjasper]

It really did stop my pain! Great standing exercises for my over 70 yr old body. It's wonderful having you talk me through the moves.

[mauschilond]

Thank you so much for the most comprehensive instructions on how to do it right, and targeting concurrently all the different areas of the body. Love it. And it has been so helpful. You’re a natural talented coach, saying the right things at the right time to keep me doing it right throughout. Much appreciated. Thank you again.

[alihaider-gzgs]

I paid nearly 1000$ to my physio for my back pain but the pain was still in my lowerback and after doing this i feel i have wings lol you probably deserve my like share and subscribe

[Threethirtytalk]

The best format ever! It is hard to just listen to expert explanation or just follow along. The combination of both is the best format! I will recommend your video to all my family members. Great job!

[raccoola]

This video is a serious vibe. I love it. I was doing the TMJ exercises before bed and then clicked on this and ended up doing the whole thing in my jimjams. Just love the captions too. Thanks!!

[brigittearboleda]

Thank you Dr. Fields you make it so easy to follow. you will be my constant exercise companion in the mornings.

[victoravila]

My dad's lower back was hurting so bad and I show him this video it work 💪 thank you Dr adam

[zsanett]

I can't thank enough for Adam's videos. Very effective and powerful exercises, love them. They have helped with my back pain so much. Thank you thank you thank you

[pramujisinggihriyanto]

Thank Dr .Adam Fields for sharing awesome exercise video....
I feel stronger and healthier now .... Awesome exercise...

[cefinau]

This is great, I had sore muscles between my shoulder blades from carrying a 40 pound bag of bird seed yesterday and 25 pound cat litter lol, was twisting and waving my arms every which way today to try to get relief. Did this exercise video and the pain is gone! Thank you

[Zinnia]

Oh my! What an awesome workout! I wanted to press the stop button midway but somehow your words of encouragement made me do this exercise up to the end! And I am so glad I did. I feel great! 👍 my glute and lower back thanks you for this workout! 👋

[pudjanursalim]

Very helpful. Thank you. Please give us more your exercise like this/