Sciatica Blast

보통 Duration 32 분들

대상 영역: Full Body

장비: Wall, Pull Up Bar, Resistance Band

추가한 사람 Chue Yee Yang

태그들

홈짐 운동 전신 운동 벽 운동 턱걸이 운동 저항 밴드 운동

설명

For times when suffering with lower back/sciatic pain.

Exercises

세트 1: 1 라운드

Elbow Plank

1 분

Floor Bridge

1 분

Right Half Side Plank

1 분

Left Half Side Plank

1 분

Prone Cobra

1 분

Elbow Plank

1 분

Wall Sit

1 분

Bird Dog

2 분들

Butt Lifts W/ Alternating Leg Extensions

2 분들

Squats

3 분들

Elbow Plank

1 분

Lunges

2 분들

Full Plank with Leg Lifts

1 분

Side Lunges *(May Be Replaced With Side Planks)

2 분들

Supermans

1 분

Elbow Plank

1 분

Lying Left Leg Circles

30 초들

Lying Right Leg Circles

30 초들

Lying Left Leg Back Circles

30 초들

Lying Right Leg Back Circles

30 초들

Right Half Side Plank

1 분

Left Half Side Plank

1 분

Hang

1 분

Rear Shoulder Fly with Band

30 초들

Excercise Band Rows

1 분

T Back Raise

1 분

Laying Tricept Lift

1 분

Elbow Plank

1 분

Workout Discussion

05 Dec

Jessica M.

Not sure why but the instructions throughout the workout do not match what the exercises are at all😕

04 Jun

Chue Yee Y.

This my basic everyday routine whenever I wreck my back. Designed for basic core and lower back strengthening with minimal flexion of lower back vertebrae. A few of these might be too much if you're freshly injured with a serious rupture so adapt accordingly. This was a combination of many physical therapist sessions and trial and error, specifically for L4/L5 herniations. I used this to go from 5 weeks of bed rest with level 8+ pains to normal again. Can and should be done every day, but adjust accordingly to injury. Best wishes and happy healing. ***NOTE: If any of...