Back Relief01

Simple but effective exercise routine for people with minor lower back issues (disc bulges, herniations, etc. Nothing requiring medical intervention). Always check with your healthcare provider before attempting any exercise(s) to ensure movements and exertion are safe to conduct.

Exercises

Набір номер 1: 3 раунди

Cat Cow

30 секунд

Best done with a breathing pattern, such as a three-one-thousand inhale Cow, three-one-thousand exhale Cat.

❤️ Легке (Зона 1)

Kneeling Right Leg Hamstring Floss

6 повторення

Best done with a breathing pattern, such as a three-one-thousand inhale into forward lean, three-one-thousand exhale into stretch.

❤️ Легке (Зона 1)

Kneeling Left Leg Hamstring Floss

6 повторення

Best done with a breathing pattern, such as a three-one-thousand inhale into forward lean, three-one-thousand exhale into stretch.

Rest

30 секунд

Набір номер 2: 3 раунди

❤️ Легке (Зона 1)

Bird Dog

6 повторення

Best done with a breathing pattern, such as a three-one-thousand exhale into reach, three-one-thousand inhale return to all fours.

❤️ Легке (Зона 1)

Dead Bugs

8 повторення

Best done with a breathing pattern, such as a three-one-thousand exhale into reach, three-one-thousand inhale return to start.

❤️ Легке (Зона 1)

Hip Bridge w/ Roller Squeeze

6 повторення

Best done with a breathing pattern, such as a three-one-thousand exhale into Bridge, three-one-thousand inhale return to start.

Rest

30 секунд

Набір номер 3: 3 раунди

❤️ Легке (Зона 1)

McGill Crunch Right Knee Up

6 повторення

Best done with a breathing pattern, such as a three-one-thousand exhale into Crunch, three-one-thousand inhale return to start.

❤️ Легке (Зона 1)

McGill Crunch Left Knee Up

6 повторення

Best done with a breathing pattern, such as a three-one-thousand exhale into Crunch, three-one-thousand inhale return to start.

❤️ Легке (Зона 1)

Sphinx Pose Reaches

8 повторення

Best done with a breathing pattern, such as a three-one-thousand exhale into Reach, three-one-thousand inhale return to start.

Rest

30 секунд

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Найкращий вибір для цього тренування

Power Systems Myo-Roller

This compact foam roller promotes spinal alignment and can target different pressure points during myofascial release.

Buy Now

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