Mounting evidence suggests that a little bit of movement, even before getting out of bed, could be a great measure in preventing back injuries. Most of us get up and go into our day without any warm up. Get this: “The greatest incidence of slipped discs occurs within 30 to 60 minutes after we wake up,” – Dr. Robert Oexman, director of the Sleep to Live Institute

Many of the supine mat stretches we do in class can be done before even rolling out of bed. For those of you who are prone to back pain, try starting your day with a few of these stretches.

Apanasana (Knee Hug)

Thread the needle

Wind Sheild wiper twist

Slow moving Glute Bridge

Seated gentle twist



Your back takes a lot of force every day, whether you go to boot camp or not. Prime it for a good day and see if it gives back little bit of mobility and health for doing so!

“Gumsaba Boot Camp Class schedule Tuesday 3/4/14:

5:30AM Sunrise Danville Womens only class – Coach Michelle – TRX Uppers and Core

5:30AM Sunrise Danville Mens only class – Coach Allen

6AM Sunup Walnut Creek Co-Ed class – Coach Matt – Kitchen Sink

9AM Sunshine Walnut Creek Womens only class – Coach Michelle – TRX Uppers and Core