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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
Scapular Mobility
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock
1
Level: 1
8
Long Torso Twist Stretch
1
Level: 1
10 sec.
W extension
1
Level: 1
8
Forward fold
1
Level: 2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Embryo
1
Level: 1
10 sec.
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

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