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

Conjunto 1: 3 rodadas

Cat Cow

30 segundos

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

❤️ Leve (Zona 1)

Kneeling Right Leg Hamstring Floss

6 repetições

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

❤️ Leve (Zona 1)

Kneeling Left Leg Hamstring Floss

6 repetições

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

Rest

30 segundos

Conjunto 2: 3 rodadas

❤️ Leve (Zona 1)

Bird Dog

6 repetições

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

❤️ Leve (Zona 1)

Dead Bugs

8 repetições

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

❤️ Leve (Zona 1)

Hip Bridge w/ Roller Squeeze

6 repetições

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

Rest

30 segundos

Conjunto 3: 3 rodadas

❤️ Leve (Zona 1)

McGill Crunch Right Knee Up

6 repetições

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

❤️ Leve (Zona 1)

McGill Crunch Left Knee Up

6 repetições

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

❤️ Leve (Zona 1)

Sphinx Pose Reaches

8 repetições

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

Rest

30 segundos

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Escolha Principal para este Treino

Power Systems Myo-Roller

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

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