Schmerzen im unteren rücken und unterleib

-Independent joint movement zu sein crucial.-How to create joint differentiation.-Versions zu progress und regress.

Du schaust: Schmerzen im unteren rücken und unterleib

Hi, guys. Heute what we’re going to look at is one very powerful exercise that möchte improve your walking, boost your hips, and your low back.

If ich had to put money top top what we room asked die most about bei Z-Health, that usually the hips, die pelvis, and the low back. In our level one program, we invest lots des time functioning on mobility, since walking, running … A gewächs of your basic human activities revolve about how fine you kann sein control and move die hips, the pelvis, and the short back, specifically independently.

In our level one program, it’s referred to as “R-Phase,” we spend a gewächs of time functioning on fundamental hip activities … Trying to help people figure out where their pelvis is and how to control it.

Once you schutz the mobility back, now we need kommen sie work top top strengthening. To do that, we’re going kommen sie look at two different exercises today. They oase the very same shape. One zu sein going zu be the easy version. One ist going zu be ns harder version, whereby we space going kommen sie use a Step.

For practice number one, we’re going to work on having both knee locked. The idea is that ns going kommen sie lock my right knee und lock mine left knee. Bei this position, i’m going to hold onto something. You kann sein use a chair, you can use die wall … an the beginning. Eventually you want kommen sie be able zu do this there is no holding on, however this zu sein the starting point.

Again, both knee locked, und all i’m going to do zu sein focus on lifting hoch my left hip. Again, lifting hoch my left hip, trying zu pull my left foot above my right foot. Then, i’m going kommen sie push down. Lift trost … press down. That’s the radikale idea.

Now freundin want kommen sie focus on driving your appropriate leg down to ns floor zu make die lift happen. I like to schutz people do 10 to 15 repetitions of this. An additional possibility is, just get an this position und hold zum about 60 seconds.

In this position you can also now anfang to play with letting go, seeing how well you kann sein control the pelvis … another thing kommen sie be conscious of zu sein rotation. A last of people in the beginning möchte rotate their trunk.

We want zu keep everything in a nice, right line. That’s ausführung one.


Version two, once you’re able zu do that, ist you want to go kommen sie a Step. It can be a nice practice Step prefer this one, it kann sein be a phone book if freundin remember what those are … notfall the one in your phone … anything that möchte elevate you off the floor a little bit.

Once again, hold onto a wall, particularly an the beginning, or a chair, and we’re going to start in the same way. Everything zu sein going to get nice and square und lined up. Good, tall posture, lock both knees … Now, i’m going to drop the hip toward ns floor, und foot toward ns floor, and then lift it back up. As soon as again, toward die floor … lift it rückseitig up.

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Most des the arbeit that you’re feeling must be on die stance-leg side. You will have to constantly repeat yourself in the beginning notfall to bend die stance knee. Human being want kommen sie do this, und all kind of stunner stuff.

It’s a an extremely small, isolated motion, however as sie do it and as you anfang to acquire strength, what you going zu figure out ist you’ll feel in different way as quickly as you’re excellent with the exercise.

A quick reminder of what we’re doing here … We’re going to do two various versions des the exercise, presume that freundin don’t gain fatigued. A gewächs of people in the beginning wollen want to start with ausführung one, wherein you’re usually … Feet room on die ground, and you’re nur working on lifting that foot above die other foot, keeping ns knees straight.

The idea here zu sein 10 to fünfzehn repetitions ~ above both sides, a couple mal a day.

Once you’re emotion confident with that, ich then recommend that sie add a step, a phone book, or something rather into the mix, und you’re going zu repeat die same process, only jetzt you’re going kommen sie do your standing version on the floor first, und then add ns step deshalb you’ll pistole about 30 reps on each side.

These locations get operated a lot deshalb they need a gewächs of strength und endurance.

My recommendation is, execute a wenig bit of a walk, do ns exercise, and then go again.

Notice what kind of freedom you feel in the hips, ns pelvis, and the short back. The a fantastic exercise. As soon as again, you’re aiming zum 10 to 15 repetitions on every side, or maybe a 30- zu 60-second hold.

Do it a couple des times a day. Your hips, her pelvis, your low rückseitig will give thanks to you.

This will notfall fix everything in your legs and your hips and your short back, however it’s a good starting point bei combination with the mobility that we currently teach.

If sie know anything around Z, you know we deshalb talk a gewächs about the eyes, die inner ear, and reflexive control von posture. A last of those things so play a role in tension with this area.

Mehr sehen: Spirit Wild Und Frei Folge 1, Spirit: Wild Und Frei Staffel 1 Episodenguide

If sie need additional information about that, we oase a lot of blogs und information available, deshalb check that out.