Sciatica Blast

Gemiddeld Duration 32 minuten

Doelgebieden: Full Body

Uitrusting: Wall, Pull Up Bar, Resistance Band

Toegevoegd door Chue Yee Yang

For times when suffering with lower back/sciatic pain.

Exercises

Set 1: 1 ronde

Elbow Plank

1 minuut

Floor Bridge

1 minuut

Right Half Side Plank

1 minuut

Left Half Side Plank

1 minuut

Prone Cobra

1 minuut

Elbow Plank

1 minuut

Wall Sit

1 minuut

Bird Dog

2 minuten

Butt Lifts W/ Alternating Leg Extensions

2 minuten

Squats

3 minuten

Elbow Plank

1 minuut

Lunges

2 minuten

Full Plank with Leg Lifts

1 minuut

Side Lunges *(May Be Replaced With Side Planks)

2 minuten

Supermans

1 minuut

Elbow Plank

1 minuut

Lying Left Leg Circles

30 seconden

Lying Right Leg Circles

30 seconden

Lying Left Leg Back Circles

30 seconden

Lying Right Leg Back Circles

30 seconden

Right Half Side Plank

1 minuut

Left Half Side Plank

1 minuut

Hang

1 minuut

Rear Shoulder Fly with Band

30 seconden

Excercise Band Rows

1 minuut

T Back Raise

1 minuut

Laying Tricept Lift

1 minuut

Elbow Plank

1 minuut

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...

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Topkeuze voor deze Workout

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