Back Mechanic

There is more to fixing back pain, as outlined in the book by spine specialist Stuart McGill, than just these exercises. Finding your pain triggers and avoiding them, developing patterns of movement which minimize spine flexion/extension, a progressive program of walking 3x a day... Do these exercises at a slow pace, don't push too hard. Descending pyramid of reps/set: ex. 6, 4, 2

Exercises

Série 1 1 ronde

Cat Cow

1 minute

Série 2 1 ronde

Bird Dog

2 minutes

Rest

30 secondes

Bird Dog

1 min 30 secondes

Rest

30 secondes

Bird Dog

1 minute

Rest

30 secondes

Série 3 1 ronde

Curl Ups

2 minutes

Rest

30 secondes

Curl Ups

1 min 30 secondes

Rest

30 secondes

Curl Ups

1 minute

Rest

30 secondes

Série 4 1 ronde

Left Side Elbow Knee Planks

2 minutes

Right Side Elbow Knee Planks

2 minutes

Rest

30 secondes

Left Side Elbow Knee Planks

1 min 30 secondes

Right Side Elbow Knee Planks

1 min 30 secondes

Rest

30 secondes

Left Side Elbow Knee Planks

1 minute

Right Side Elbow Knee Planks

1 minute

Great Job!

5 secondes

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