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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
Shoulder rotation
1
Level: 1
R1
8 sec.
Subscription needed
Shoulder rotation
1
Level: 1
R2
8 sec.
Subscription needed
Massage
1
Level: 1
8
Subscription needed
Short extension
1
Level: 1
8
Subscription needed
Hero pose
1
Level: 2
R1
5
Subscription needed
Hero pose
1
Level: 2
R2
5
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Subscription needed

Comments

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