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

Conjunto 1: 1 rodada

Cat Cow

1 minuto

Conjunto 2: 1 rodada

Bird Dog

2 minutos

Rest

30 segundos

Bird Dog

1 min 30 segs

Rest

30 segundos

Bird Dog

1 minuto

Rest

30 segundos

Conjunto 3: 1 rodada

Curl Ups

2 minutos

Rest

30 segundos

Curl Ups

1 min 30 segs

Rest

30 segundos

Curl Ups

1 minuto

Rest

30 segundos

Conjunto 4: 1 rodada

Left Side Elbow Knee Planks

2 minutos

Right Side Elbow Knee Planks

2 minutos

Rest

30 segundos

Left Side Elbow Knee Planks

1 min 30 segs

Right Side Elbow Knee Planks

1 min 30 segs

Rest

30 segundos

Left Side Elbow Knee Planks

1 minuto

Right Side Elbow Knee Planks

1 minuto

Great Job!

5 segundos

Treinos Relacionados

Lower Back Pain Workout

16 mins 10 segs, Iniciante

Backpain Ex

22 mins 40 segs,

Back pain Workout

5 minutos, Iniciante

Back Pain Relief.

21 minutos, Iniciante

Back pain

17 mins 30 segs, Iniciante

Lower Back Rehab

18 mins 30 segs, Iniciante