5 Exercises To Fix Back Pain For Good [Herniated Discs & Sciatica] скачать в хорошем качестве

5 Exercises To Fix Back Pain For Good [Herniated Discs & Sciatica]

🌟 5 Essential Exercises for a Robust and Healthy Back 💪 👉 Need Help With Your Back Pain? Check this full video out now "Fixing Back Pain Master Class"    • Fix Lower Back Pain At Home Fast: LIVE Wor...   📚 Resources: 📖 https://backinshapeprogram.com/2024/1... 📹 Tutorial Playlist    • Bird Dog Tutorial: A Great Core Stability ...   🔍 Simplify Your Recovery: Focus on Health, Not Just Pain: Instead of seeking out complex solutions, build back health with exercises that foster strength and stability for everyone. 🌿 What Constitutes a Healthy Back? Load Bearing Capacity Hip Mobility Spine Control and Stability Flexibility in All Directions 🏋️‍♂️ The Core 5 Exercises: Modified Dead Bug: Purpose: Stabilizes the spine against extension and flexion. Benefit: Highly accessible; can be done on a bed, focusing on core engagement to keep the spine neutral. Marching Bridge: Purpose: Challenges spine stability during single-leg activation. Benefit: Teaches one-sided loading while maintaining spinal stability, can be modified for ease. Squat: Purpose: Strengthens weight-bearing stability, particularly against forward bending. Benefit: Improves daily activities by enhancing the spine's load-bearing capacity in a controlled manner. Hip Hinge: Purpose: Same as squat but isolates hip movement, focusing on posterior chain strength. Benefit: Safely increases back load without knee strain, crucial for those with knee concerns. Step Up: Purpose: Develops asymmetrical stability and balance. Benefit: Mimics real-life situations where balance and uneven load are common, adjustable in difficulty. 🎯 Exercise Approach: Start Simple: Find the easiest version of each exercise you can perform without pain. Progress Gradually: Scale up in difficulty as control and strength improve. Consistency is Key: Aim for 3 sets of 10 reps with rest periods, focusing on form over speed or weight. 🧘‍♂️ Spinal Flexibility: When to Add: After mastering the Core 5, consider incorporating flexibility exercises, but ensure you have sufficient strength first. 📈 Measuring Progress: Benchmark: Ability to do a squat or hip hinge with bodyweight (100% for men, 75% for women) without pain indicates a strong back. 🌐 Community and Support: For more guidance and to join a community of success stories, explore our website or consider our membership program. #BackHealth #CoreExercises #SpineStability Chapters: 0:00 Introduction 1:08 Your Healthy Back 1:57 Why These Exercises Work? 2:22 Rebuilding Your Back 2:39 Daily Life 3:02 Easily Scalable 3:47 How To Do It! 5:14 Core 5 For Spine Health 6:36 Exercise 1: Dead Bug 8:31 Exercise 2: Marching Bridge 10:24 Exercise 3: Squat 12:38 Exercise 4: Hip Hinge 14:52 Exercise 5: Step Up 16:44 Other Strategies 17:54 Spinal Mobility 18:56 Back Strength Targets 22:16 Overview: Final Thoughts