Sciatica Blast

Moderado Duration 32 minutos

Áreas Alvo: Full Body

Equipamento: Wall, Pull Up Bar, Resistance Band

Adicionado Por Chue Yee Yang

For times when suffering with lower back/sciatic pain.

Exercises

Conjunto 1: 1 rodada

Elbow Plank

1 minuto

Floor Bridge

1 minuto

Right Half Side Plank

1 minuto

Left Half Side Plank

1 minuto

Prone Cobra

1 minuto

Elbow Plank

1 minuto

Wall Sit

1 minuto

Bird Dog

2 minutos

Butt Lifts W/ Alternating Leg Extensions

2 minutos

Squats

3 minutos

Elbow Plank

1 minuto

Lunges

2 minutos

Full Plank with Leg Lifts

1 minuto

Side Lunges *(May Be Replaced With Side Planks)

2 minutos

Supermans

1 minuto

Elbow Plank

1 minuto

Lying Left Leg Circles

30 segundos

Lying Right Leg Circles

30 segundos

Lying Left Leg Back Circles

30 segundos

Lying Right Leg Back Circles

30 segundos

Right Half Side Plank

1 minuto

Left Half Side Plank

1 minuto

Hang

1 minuto

Rear Shoulder Fly with Band

30 segundos

Excercise Band Rows

1 minuto

T Back Raise

1 minuto

Laying Tricept Lift

1 minuto

Elbow Plank

1 minuto

Workout Discussion

05 Dec

Jessica M.

Not sure why but the instructions throughout the workout do not match what the exercises are at all😕

04 Jun

Chue Yee Y.

This my basic everyday routine whenever I wreck my back. Designed for basic core and lower back strengthening with minimal flexion of lower back vertebrae. A few of these might be too much if you're freshly injured with a serious rupture so adapt accordingly. This was a combination of many physical therapist sessions and trial and error, specifically for L4/L5 herniations. I used this to go from 5 weeks of bed rest with level 8+ pains to normal again. Can and should be done every day, but adjust accordingly to injury. Best wishes and happy healing. ***NOTE: If any of...

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Escolha Principal para este Treino

Rep Fitness Resistance Bands

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Equipamento Recomendado

Faça este treino com o melhor equipamento de exercício. Recomendamos o uso de um monitor de frequência cardíaca de tira peitoral bluetooth ou um smartwatch para mais otimização de treinamento e acompanhamento de desempenho.