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

Set 1: 1 round

Cat Cow

1 minuto

Set 2: 1 round

Bird Dog

2 minuti

Rest

30 secondi

Bird Dog

1 min 30 sec

Rest

30 secondi

Bird Dog

1 minuto

Rest

30 secondi

Set 3: 1 round

Curl Ups

2 minuti

Rest

30 secondi

Curl Ups

1 min 30 sec

Rest

30 secondi

Curl Ups

1 minuto

Rest

30 secondi

Set 4: 1 round

Left Side Elbow Knee Planks

2 minuti

Right Side Elbow Knee Planks

2 minuti

Rest

30 secondi

Left Side Elbow Knee Planks

1 min 30 sec

Right Side Elbow Knee Planks

1 min 30 sec

Rest

30 secondi

Left Side Elbow Knee Planks

1 minuto

Right Side Elbow Knee Planks

1 minuto

Great Job!

5 secondi

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