Derek Robinon, RMT

I will be doing several posts this month on farmer walk variations. Farmer walks are an effective way to train the core for both performance and rehabilitation. You can tailor them to your ability levels by adjusting the position and weight. If you are using them as a treatment for back pain I would recommend doing 2-3 sets for for 2 minute intervals to build initial capacity. Starting with a light weight you could perform them three times per week with rest days between. Take small but frequent breaths while maintaining a braced core throughout. Keep in mind that you may not feel like you are being challenged right away. Just stay consistent and progress slowly.

The farmer walk march variation is good for people exercising with limited space. But if you can get outside or into a longer hallway it's always great to perform them walking instead of marching.

Refer to my crocodile breathing video for tips on how to brace the torso under load.

Crocodile Breathing

Improving breathing patterns can be helpful for treating a variety of conditions including stress, back pain, and neck pain. Crocodile breathing is also a useful tool for learning how to create stiffness under load.

Do this to alleviate upper back or neck stiffness. Great for individuals who spend a lot of time seated.