Sciatica Blast

中度 Duration 32 分钟

目标区域: Full Body

器械: Wall, Pull Up Bar, Resistance Band

添加人 Chue Yee Yang

标签

家庭健身房锻炼全身锻炼墙壁锻炼拉杆锻炼阻力带锻炼

描述

For times when suffering with lower back/sciatic pain.

Exercises

设置 1 : 1 个回合

Elbow Plank

1 分钟

Floor Bridge

1 分钟

Right Half Side Plank

1 分钟

Left Half Side Plank

1 分钟

Prone Cobra

1 分钟

Elbow Plank

1 分钟

Wall Sit

1 分钟

Bird Dog

2 分钟

Butt Lifts W/ Alternating Leg Extensions

2 分钟

Squats

3 分钟

Elbow Plank

1 分钟

Lunges

2 分钟

Full Plank with Leg Lifts

1 分钟

Side Lunges *(May Be Replaced With Side Planks)

2 分钟

Supermans

1 分钟

Elbow Plank

1 分钟

Lying Left Leg Circles

30 秒

Lying Right Leg Circles

30 秒

Lying Left Leg Back Circles

30 秒

Lying Right Leg Back Circles

30 秒

Right Half Side Plank

1 分钟

Left Half Side Plank

1 分钟

Hang

1 分钟

Rear Shoulder Fly with Band

30 秒

Excercise Band Rows

1 分钟

T Back Raise

1 分钟

Laying Tricept Lift

1 分钟

Elbow Plank

1 分钟

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...