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

Série 1 3 rondes

Cat Cow

30 secondes

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

❤️ Léger (Zone 1)

Kneeling Right Leg Hamstring Floss

6 réps

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

❤️ Léger (Zone 1)

Kneeling Left Leg Hamstring Floss

6 réps

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

Rest

30 secondes

Série 2 3 rondes

❤️ Léger (Zone 1)

Bird Dog

6 réps

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

❤️ Léger (Zone 1)

Dead Bugs

8 réps

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

❤️ Léger (Zone 1)

Hip Bridge w/ Roller Squeeze

6 réps

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

Rest

30 secondes

Série 3 3 rondes

❤️ Léger (Zone 1)

McGill Crunch Right Knee Up

6 réps

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

❤️ Léger (Zone 1)

McGill Crunch Left Knee Up

6 réps

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

❤️ Léger (Zone 1)

Sphinx Pose Reaches

8 réps

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

Rest

30 secondes

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Meilleur choix pour cet entraînement

Power Systems Myo-Roller

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

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