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Workouts / Health-improving gymnastics
16
Workout

Complex for a healthy lower back

~30 min.
~360 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
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.

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