both    intermediate    20 min
Rehabilitation programs

Therapeutic exercise in low back pain at home (2): COVID-19

Goal

The best way to manage the symptoms of the low back pain is to do therapeutic exercise. You should do it in the post-acute phase. Here you have some exercises and stretches that can help to your recovery. The sets and reps should be prescribed by a physiotherapist. LIRIOS DUEÑAS
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RUN AND WALK

Andar/trotar a paso firme durante 5 min.
SHADOW BOXING
3 Sets   25 reps
Dar puñetazos al aire mientras mantenemos la zona del CORE contraída (llevar ombligo hacia "adentro y arriba").
HALF SQUAT
3 Sets   15 reps
Bird Dog - Superman
3 Sets   15 reps
Reverse crunch
3 Sets   15 reps
LUMBAR ROTATION CROOK LYING
3 Sets   15 reps
Ejercicio de control: mantener una pierna fija, y con la otra tocamos con la rodilla el suelo y volvemos a la posición 0
Sahrmann Level One
3 Sets   15 reps
Mantener la zona lumbar en contacto con el suelo en todo momento (pelvis neutra)
Oblique crunch
3 Sets   15 reps
Tiempo espiratorio
BRIDGE WITH ARMS OVERHEAD
3 Sets   15 reps
Elevar la pelvis y zona lumbar, sin despegar del suelo la zona dorsal
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PLANK WITH KNEES
4 Sets   30 seg
SIDE PLANK ON KNEES
4 Sets   30 seg
2 series de cada lado
Stretch cat
3 Sets   15 reps
LUMBAR STRETCH

Mantener 60 segundos
LUMBAR ROTATION STRETCH

Mantener 60 segundos cada lado
EXTENSION IN LYING

Empezar apoyando los codos. Si no existe dolor, mantener 2 series de 30 segundos.
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