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393
Workout

Evening Spinal Decompression

~1 h. 23 min.
~996 kcal
⁉️ Comments

After a long workday, the spine accumulates static tension: intervertebral discs are compressed, stabilizer muscles are overloaded, while their antagonists, on the contrary, are weakened and overstretched. This workout is designed specifically for evening recovery — it gently reduces compression, restores mobility in the thoracic and lumbar regions, strengthens deep stabilizers, and helps the body smoothly transition from an active mode into rest.

The program is intended for an advanced level: the exercises require body control, balance work, and deliberate muscle activation. FISIO suspension straps allow you to perform rows and extensions without axial load on the spine — exactly what a tired back needs in the evening.

  • Start with a moderate angle of inclination — let your body warm up before the working sets.
  • Focus on movement quality, not speed: perform each repetition slowly and mindfully.
  • Pay attention to your breathing — exhale on effort, inhale on the return.
  • If you experience acute back pain, replace strength exercises with mobility work and consult a specialist.

The workout targets the back, shoulder girdle, core, and lower body — by training these areas together, you not only decompress the spine but also address the muscular imbalances that build up throughout the day.

Warm up
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
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.
Massage
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Main exercises
Forward fold
1
Level: 5
R1
10 sec.
Forward fold
1
Level: 5
R2
10 sec.
Forward fold
1
Level: 5
R3
10 sec.
Back extension
7
Level: 4
R1
10
Back extension
7
Level: 4
R2
10
Back extension
7
Level: 4
R3
10
Y - Abduction
8
Level: 3
R1
10
Y - Abduction
8
Level: 3
R2
10
Y - Abduction
8
Level: 3
R3
10
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
T - Abduction
7
Level: 3
R3
10
A - Abduction
7
Level: 3
R1
10
A - Abduction
7
Level: 3
R2
10
A - Abduction
7
Level: 3
R3
10
Low pull
7
Level: 4
R1
12
Low pull
7
Level: 4
R2
12
Low pull
7
Level: 4
R3
12
I - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
I - Abduction
8
Level: 3
R3
10
Y adduction
8
Level: 3
R1
10
Y adduction
8
Level: 3
R2
10
Y adduction
8
Level: 3
R3
10
Y-T-I adduction
8
Level: 3
R1
4
Y-T-I adduction
8
Level: 3
R2
4
Y-T-I adduction
8
Level: 3
R3
4
Rotation with load
8
Level: 3
R1
10
Rotation with load
8
Level: 3
R2
10
Rotation with load
8
Level: 3
R3
10
Reverse plank leg abduction
6
Level: 3
R1
12
Reverse plank leg abduction
6
Level: 3
R2
12
Reverse plank leg abduction
6
Level: 3
R3
12
Low pull - Squat
4
Level: 3
R1
12
Low pull - Squat
4
Level: 3
R2
12
Low pull - Squat
4
Level: 3
R3
12
Medium pull
7
Level: 4
R1
12
Medium pull
7
Level: 4
R2
12
Medium pull
7
Level: 4
R3
12
Low pull (one hand)
10
Level: 4
S1
8
Low pull (one hand)
10
Level: 4
S2
8
Low pull (one hand)
10
Level: 4
S1
8
Low pull (one hand)
10
Level: 4
S2
8
Low pull (one hand)
10
Level: 4
S1
8
Low pull (one hand)
10
Level: 4
S2
8
Bar muscle up
9
Level: 3
R1
10
Bar muscle up
9
Level: 3
R2
10
Bar muscle up
9
Level: 3
R3
10
Plank with rotation
8
Level: 4
R1
40 sec.
Plank with rotation
8
Level: 4
R2
40 sec.
Plank with rotation
8
Level: 4
R3
40 sec.
A - Abduction (reverse grip)
8
Level: 3
R1
10
A - Abduction (reverse grip)
8
Level: 3
R2
10
A - Abduction (reverse grip)
8
Level: 3
R3
10
Cool down
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
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.

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