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27
Workout

Healthy back

~58 min.
~696 kcal
Female
⁉️ Comments

"Healthy back" This is a necessary workout that should be in the training program every mother. This workout will help improve back flexibility, strengthen the muscle corset, will relieve tension and pain in the back, open the chest and help shape beautiful posture. Taking care of your back health will help solve a number of problems with soreness and swelling of the back and improves overall physical condition.

Main exercises
Round 1
Forward fold
1
Level: 5
12 sec.
Wall Slide (stand facing away from the anchor point)
1
Level: 1
9
Latissimus stretch
1
Level: 1
17 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
9
Short extension
1
Level: 1
9
T Spine Rotation
1
Level: 1
6
Archerpose
1
Level: 1
6
Forward lunge
1
Level: 1
17 sec.
Hammock - Dolphin
1
Level: 1
6
Round 2
Forward fold
1
Level: 5
12 sec.
Wall Slide (stand facing away from the anchor point)
1
Level: 1
9
Latissimus stretch
1
Level: 1
17 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
9
Short extension
1
Level: 1
9
T Spine Rotation
1
Level: 1
6
Archerpose
1
Level: 1
6
Forward lunge
1
Level: 1
17 sec.
Hammock - Dolphin
1
Level: 1
6
Round 3
Forward fold
1
Level: 5
12 sec.
Wall Slide (stand facing away from the anchor point)
1
Level: 1
9
Latissimus stretch
1
Level: 1
17 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
9
Short extension
1
Level: 1
9
T Spine Rotation
1
Level: 1
6
Archerpose
1
Level: 1
6
Forward lunge
1
Level: 1
17 sec.
Hammock - Dolphin
1
Level: 1
6
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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