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

세트 1: 1 라운드

Cat Cow

1 분

세트 2: 1 라운드

Bird Dog

2 분들

Rest

30 초들

Bird Dog

1 분 30 초

Rest

30 초들

Bird Dog

1 분

Rest

30 초들

세트 3: 1 라운드

Curl Ups

2 분들

Rest

30 초들

Curl Ups

1 분 30 초

Rest

30 초들

Curl Ups

1 분

Rest

30 초들

세트 4: 1 라운드

Left Side Elbow Knee Planks

2 분들

Right Side Elbow Knee Planks

2 분들

Rest

30 초들

Left Side Elbow Knee Planks

1 분 30 초

Right Side Elbow Knee Planks

1 분 30 초

Rest

30 초들

Left Side Elbow Knee Planks

1 분

Right Side Elbow Knee Planks

1 분

Great Job!

5 초들

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