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24
Workout

Flexible back

~35 min.
~420 kcal
Female
⁉️ Comments

"Flexible back" is designed to strengthen and improve flexibility in the back. It includes a variety of exercises and stretching aimed at stretching back muscles and improved spinal mobility. During training they are used exercises such as bending and turning the torso, stretching exercises for the back and mobility of the thoracic spine. This load helps strengthen the back muscles, improve posture, reduce tension and back pain, and prevent injuries and diseases of the spine. A flexible back also promotes relaxation and improvement. general well-being.

Main exercises
Wall Slide (stand facing away from the anchor point)
1
Level: 1
R1
8
Wall Slide (stand facing away from the anchor point)
1
Level: 1
R2
8
Scapular Mobility
1
Level: 1
R1
8
Scapular Mobility
1
Level: 1
R2
8
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
Hip drop
2
Level: 2
S1
10
Hip drop
2
Level: 2
S2
10
Hip drop
2
Level: 2
S1
10
Hip drop
2
Level: 2
S2
10
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Archerpose
1
Level: 1
S1
5
Archerpose
1
Level: 1
S2
5
Archerpose
1
Level: 1
S1
5
Archerpose
1
Level: 1
S2
5
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Sumo squat
1
Level: 2
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

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