Continue to reap the long term benefits of exercise.✨
Value add your routine with these exercises that strengthen the muscles commonly impaired with back pain. 💢
1️⃣ 1 leg bridge, 10 reps each
2️⃣ Fire hydrant with band, 10 reps each
3️⃣ Romanian dead lift with weight, 10 reps
These exercises not only target the posterior chain (hamstrings, gluteus maximus, back extensors), they also target your core and gluteus medius muscles. Strengthening these muscles encourages healthy joint stability and mobility, thereby minimizing injury and pain. ⚡
Start slow, with light weights/resistance. Get creative! Use what you have at home, a bag, water bottles... Gradually progress from 1 set of 5-10 reps to 2-3 sets per exercise. Aim to do at least 3 times a week and keep at it for a couple of months. 💯
If you have any queries or would like more information, feel free to DM or contact us at 62620970! 📞
📝1. de Sousa, C. S., de Jesus, F. L. A., Machado, M. B., Ferreira, G., Ayres, I. G. T., de Aquino, L. M., ... & Gomes-Neto, M. (2019). Lower limb muscle strength in patients with low back pain: a systematic review and meta-analysis. Journal of musculoskeletal & neuronal interactions, 19(1), 69.
📝2. Sadler, S., Cassidy, S., Peterson, B., Spink, M., & Chuter, V. (2019). Gluteus medius muscle function in people with and without low back pain: a systematic review. BMC musculoskeletal disorders, 20(1), 1-17.
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