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94
Workout

Functional training for hernias and protrusion - 4

~54 min.
~648 kcal
Female
⁉️ Comments

"Functional training for hernias and protrusion - 4": This training is aimed at strengthening the core muscles. Strong core muscles can prevent additional disc displacement and maintain proper spinal alignment, reducing the risk of flare-ups and worsening symptoms. Strengthening your core muscles can also improve your posture, reduce pain, and improve overall body functionality.

Main exercises
Incline (feet at shoulder width)
1
Level: 1
R1
15 sec.
Incline (feet at shoulder width)
1
Level: 1
R2
15 sec.
Incline (feet at shoulder width)
1
Level: 1
R3
15 sec.
Scapular Mobility
1
Level: 1
R1
8
Scapular Mobility
1
Level: 1
R2
8
Scapular Mobility
1
Level: 1
R3
8
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Fly Squat
7
Level: 2
12
High pull
6
Level: 3
12
T - Abduction
5
Level: 2
10
Parallel grip pull-ups
3
Level: 1
10
Fly Squat
7
Level: 2
12
High pull
6
Level: 3
12
T - Abduction
5
Level: 2
10
Parallel grip pull-ups
3
Level: 1
10
Fly Squat
7
Level: 2
12
High pull
6
Level: 3
12
T - Abduction
5
Level: 2
10
Parallel grip pull-ups
3
Level: 1
10
Fly Squat
7
Level: 2
12
High pull
6
Level: 3
12
T - Abduction
5
Level: 2
10
Parallel grip pull-ups
3
Level: 1
10
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

Comments

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