Back Relief01

Simple but effective exercise routine for people with minor lower back issues (disc bulges, herniations, etc. Nothing requiring medical intervention). Always check with your healthcare provider before attempting any exercise(s) to ensure movements and exertion are safe to conduct.

Exercises

Satz 1: 3 Runden

Cat Cow

30 seconds

Best done with a breathing pattern, such as a three-one-thousand inhale Cow, three-one-thousand exhale Cat.

❤️ Leicht (Zone 1)

Kneeling Right Leg Hamstring Floss

6 Wiederholungen

Best done with a breathing pattern, such as a three-one-thousand inhale into forward lean, three-one-thousand exhale into stretch.

❤️ Leicht (Zone 1)

Kneeling Left Leg Hamstring Floss

6 Wiederholungen

Best done with a breathing pattern, such as a three-one-thousand inhale into forward lean, three-one-thousand exhale into stretch.

Rest

30 seconds

Satz 2: 3 Runden

❤️ Leicht (Zone 1)

Bird Dog

6 Wiederholungen

Best done with a breathing pattern, such as a three-one-thousand exhale into reach, three-one-thousand inhale return to all fours.

❤️ Leicht (Zone 1)

Dead Bugs

8 Wiederholungen

Best done with a breathing pattern, such as a three-one-thousand exhale into reach, three-one-thousand inhale return to start.

❤️ Leicht (Zone 1)

Hip Bridge w/ Roller Squeeze

6 Wiederholungen

Best done with a breathing pattern, such as a three-one-thousand exhale into Bridge, three-one-thousand inhale return to start.

Rest

30 seconds

Satz 3: 3 Runden

❤️ Leicht (Zone 1)

McGill Crunch Right Knee Up

6 Wiederholungen

Best done with a breathing pattern, such as a three-one-thousand exhale into Crunch, three-one-thousand inhale return to start.

❤️ Leicht (Zone 1)

McGill Crunch Left Knee Up

6 Wiederholungen

Best done with a breathing pattern, such as a three-one-thousand exhale into Crunch, three-one-thousand inhale return to start.

❤️ Leicht (Zone 1)

Sphinx Pose Reaches

8 Wiederholungen

Best done with a breathing pattern, such as a three-one-thousand exhale into Reach, three-one-thousand inhale return to start.

Rest

30 seconds

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Top-Auswahl für dieses Workout

Power Systems Myo-Roller

This compact foam roller promotes spinal alignment and can target different pressure points during myofascial release.

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