Unloading Positions: Active Rest for the Back
A cool-down with positions that unload the spine after sessions with jumping, running or lifting. Students learn simple positions they can use at home when their back feels tight.
How to play
- Lie face up with legs resting on the gym bench, hips and knees at 90 degrees, arms relaxed at the sides (3 min).
- Partial hang from the wall bars: hands at head height, feet on the floor and knees bent, letting the weight sink gently; 3 times for 20 seconds (2 min).
- Lying face up, bring the knees to the chest one at a time and then together, with a small side-to-side rock (2 min).
- Sitting up, each student tells their partner which position helped most and when they could use it (1 min).
Rules
- In the hang, the feet never leave the floor.
- Roll onto your side before sitting up from each position.
- If any position causes pain or tingling, switch to lying with legs on the bench.
- Keep quiet to help the whole group relax.
Variations
Easier
Use only the legs-on-bench and knees-to-chest positions.
Standard
Three unloading positions in a row and a partner chat.
Harder
Add a 0-to-10 rating of low back tightness before and after.
Adaptations
- Limited mobility: unloads in the wheelchair by reclining with legs on a bench, or lies down with help transferring.
- Hearing impairment: position changes are signaled with an agreed visual cue.
- Overweight: uses a lower bench or stacked mats for the 90-degree legs position.
Learning goals
- Learn positions that unload the spine after exercise.
- Support recovery and relaxation at the end of the session.
- Carry back-care strategies into daily life.
Equipment for a class of 25
- exercise mats: 28
- gym benches: 6
- wall bars: 6
Teacher tip
Spread the benches out so pairs share them. It works especially well after jumping or strength sessions.
PatioLab has "Unloading Positions: Active Rest for the Back" and 5176 more activities ready to drag into your lesson and run from your phone in the gym.
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