Core Strenght & Lumbar Stabilization Exercises for Back Pain - The Lock 5

Описание: SPINE STABILITY BASE - Core Strenght & Lumbar Stabilization Exercises For Back Pain .
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THE LOCK 5!
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This 5 exercise program is my “BASE”, to spinal rehab.
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I’ve clinically noted that Glutes and Abs are weak in most low back pain problems.
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I created this series, IN THIS EXACT ORDER, to be the effective rehab start for MOST people.
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To be done Twice per day for the rest of your life.
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The aim is to improve hip extension while maintaining a strong spine position, teach the abs to brace, combine abs to Glutes and finally extend the hip without lumbar compensation.
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1. Lock Clams 25 reps 2 sets each side
2. Front Plank 30 seconds 2 sets
3. Side Plank 15 seconds each side 2 sets
4. Shoulder Touch 10x each side
5. Prone Hip Extension 10x 3 sets each
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This protocol would never have been developed without the genius of @backfitpro who introduced the world to the McGill Big 3. We are all in his debt.
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I tend to see an athletic gym based clientele and this 5 exercise protocol works from the understanding of McGill’s Big 3 and applying an amplified version to this group.
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Do you want to see Part 2?
Core Strenght & Lumbar Stabilization Exercises For Back Pain Part 2 ?
Let me know in the comments below.