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16
Workout

Complex for a healthy lower back

~40 min.
~480 kcal
⁉️ Comments


"Complex for a healthy lower back" is a specially designed training complex, the purpose of which is to strengthen and restore the health of the lumbar spine. This program is suitable for those who are faced with initial problems in the lower back, and for those who seek to prevent such problems and maintain the health of their backs.

Main exercises
Rotation 1
1
Level: 1
8
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Subscription needed
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock
1
Level: 1
8
Subscription needed
Long Torso Twist Stretch
1
Level: 1
10 sec.
W extension
1
Level: 1
8
Forward fold
1
Level: 2
10 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Latissimus stretch
1
Level: 1
R1
15 sec.
Subscription needed
Latissimus stretch
1
Level: 1
R2
15 sec.
Subscription needed
Embryo
1
Level: 1
10 sec.
Subscription needed
Cool down
Forward lunge
1
Level: 1
15 sec.
Subscription needed
M Stretch
1
Level: 1
8 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Lower leg extension
1
Level: 1
R1
14 sec.
Subscription needed
Lower leg extension
1
Level: 1
R2
14 sec.
Subscription needed

Comments

Available after payment