Movement Mastery: The Seated Good Morning

When it comes to building foundational strength in your back and connecting deeply with your spine, the Seated Good Morning is a powerful first step. This movement isn't just about strength—it's about understanding and tuning into your body, especially your spine and hip health.

Why the Seated Good Morning?

The Seated Good Morning specifically targets crucial muscles responsible for supporting your spine and improving your posture. These include:

• Erector Spinae: These are your spine's main supporting muscles, running vertically along your back. Strengthening them improves spinal stability and posture.

• Glutes & Hips (Gluteus Maximus): Strong glutes assist in stabilizing your pelvis and hips, essential for maintaining a healthy lower back.

• Hamstrings: They help stabilize your pelvis and aid in balanced spinal support.

• Core Muscles: Engaging your core during this movement reinforces overall spinal stability.
  

Your Strategy for Long-Term Back Health

Starting slow and building steadily is key. Begin your training journey with shorter holds:

• Initial Phase: Start with 3 sets of 10 reps, holding each position for 3–5 seconds. Pay close attention to how your back, hips, and spine feel.

• Progression: Gradually increase your hold time as your body adapts. Aim toward the targeted standard of 5 sets of 2-minute holds.

• Use Reps: Use reps by hinging back an forth in a seated position.
  

  
  

  Seated Good Morning

  
  

Listen to Your Body - Tissue Tolerance

Always test your body's tolerance and never push through pain. If you feel sore, it's okay to rest and recover. Remember, building a stronger back is a marathon, not a sprint.

The time it takes to reach the target varies widely:

• Some clients achieve the standard in as little as 6 weeks.

• For others, the journey takes up to 2 years which is more common.
  

It's important to remember—it took time to get into your current posture and strength level, and it will take time to rebuild and strengthen these critical muscles.

Check Your Form and Stay Supported

Proper form is essential to safely and effectively perform the Seated Good Morning. Make sure to regularly revisit the instructional video and detailed guidance available in the Health Well App to ensure you're performing the exercise correctly and safely progressing toward your goal.

Consistency, patience, and mindful practice will help you gain control over your spine health, enhancing your overall quality of life. Stay committed, stay safe, and keep building towards a stronger, healthier back!