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

セット1: 3ラウンド

Cat Cow

30 秒

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

❤️ 軽い（ゾーン1）

Kneeling Right Leg Hamstring Floss

6 回数

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

❤️ 軽い（ゾーン1）

Kneeling Left Leg Hamstring Floss

6 回数

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

Rest

30 秒

セット2: 3ラウンド

❤️ 軽い（ゾーン1）

Bird Dog

6 回数

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

❤️ 軽い（ゾーン1）

Dead Bugs

8 回数

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

❤️ 軽い（ゾーン1）

Hip Bridge w/ Roller Squeeze

6 回数

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

Rest

30 秒

セット3: 3ラウンド

❤️ 軽い（ゾーン1）

McGill Crunch Right Knee Up

6 回数

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

❤️ 軽い（ゾーン1）

McGill Crunch Left Knee Up

6 回数

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

❤️ 軽い（ゾーン1）

Sphinx Pose Reaches

8 回数

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

Rest

30 秒

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Power Systems Myo-Roller

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

Buy Now

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