Скачать или смотреть Low Back Pain Rehab/Prehab

Fact - Flexion of the lumbar spine compresses the discs, forcing them to bulge which can compress a nerve leaving the CNS
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Having neurological symptoms can be debilitating
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These exercises will really help you if you have a bulged/herniated disc, or just want to stay out of pain and/or strengthen your posterior chain.
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1️⃣everyone and anyone should be doing the cobras in the first video!This exercise is great for posture and will help undue the daily damage put onto our posture through work and gravity
3x10 controlled reps as shown
2️⃣contralateral raises, focus on max contraction of the glutes
3x10 each side
3️⃣relax and rotate, bring health to your spine through movement!
20 each side
4️⃣learn how to control your abdominal region and pelvic tilts! This is so important! Squeeze your glutes, tilt your hips posteriorly, and activate them abs! It gets easier
3x10 second holds
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Did you find these exercises helpful? Let me know!
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