Sciatica Blast

中級 Duration 32 分

ターゲットエリア: Full Body

器具: Wall, Pull Up Bar, Resistance Band

追加者 Chue Yee Yang

タグ

自宅ジムのワークアウト全身ワークアウト壁のワークアウトプルアップバーのワークアウトレジスタンスバンドのワークアウト

説明

For times when suffering with lower back/sciatic pain.

Exercises

セット1: 1ラウンド

Elbow Plank

1 分

Floor Bridge

1 分

Right Half Side Plank

1 分

Left Half Side Plank

1 分

Prone Cobra

1 分

Elbow Plank

1 分

Wall Sit

1 分

Bird Dog

2 分

Butt Lifts W/ Alternating Leg Extensions

2 分

Squats

3 分

Elbow Plank

1 分

Lunges

2 分

Full Plank with Leg Lifts

1 分

Side Lunges *(May Be Replaced With Side Planks)

2 分

Supermans

1 分

Elbow Plank

1 分

Lying Left Leg Circles

30 秒

Lying Right Leg Circles

30 秒

Lying Left Leg Back Circles

30 秒

Lying Right Leg Back Circles

30 秒

Right Half Side Plank

1 分

Left Half Side Plank

1 分

Hang

1 分

Rear Shoulder Fly with Band

30 秒

Excercise Band Rows

1 分

T Back Raise

1 分

Laying Tricept Lift

1 分

Elbow Plank

1 分

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...