Back Mechanic

There is more to fixing back pain, as outlined in the book by spine specialist Stuart McGill, than just these exercises. Finding your pain triggers and avoiding them, developing patterns of movement which minimize spine flexion/extension, a progressive program of walking 3x a day... Do these exercises at a slow pace, don't push too hard. Descending pyramid of reps/set: ex. 6, 4, 2

Exercises

Satz 1: 1 Runde

Cat Cow

1 minute

Satz 2: 1 Runde

Bird Dog

2 minutes

Rest

30 seconds

Bird Dog

1 Min 30 Sek

Rest

30 seconds

Bird Dog

1 minute

Rest

30 seconds

Satz 3: 1 Runde

Curl Ups

2 minutes

Rest

30 seconds

Curl Ups

1 Min 30 Sek

Rest

30 seconds

Curl Ups

1 minute

Rest

30 seconds

Satz 4: 1 Runde

Left Side Elbow Knee Planks

2 minutes

Right Side Elbow Knee Planks

2 minutes

Rest

30 seconds

Left Side Elbow Knee Planks

1 Min 30 Sek

Right Side Elbow Knee Planks

1 Min 30 Sek

Rest

30 seconds

Left Side Elbow Knee Planks

1 minute

Right Side Elbow Knee Planks

1 minute

Great Job!

5 seconds

Verwandte Workouts

Lower Back Pain Workout

16 Min 10 Sek, Anfänger

Backpain Ex

22 Min 40 Sek,

Back pain Workout

5 minutes, Anfänger

Back Pain Relief.

21 minutes, Anfänger

Back pain

17 Min 30 Sek, Anfänger

Lower Back Rehab

18 Min 30 Sek, Anfänger