¿Rigidez o DOLOR en LUMBARES y CADERAS? Esta RUTINA es la SOLUCIÓN

SIGN UP FOR FREE HERE https://bit.ly/backweek Do you feel stiffness in your lower back or hips? 🧘‍♂️ This 30-minute exercise routine to release tension in your lower back and hips is designed to improve your mobility, relieve tension, and strengthen the muscles that support your spine and pelvis. Through stretches, rotations, and postural control exercises, we'll work in sync to release blockages, reduce pain, and improve your quality of life. All you need is a mat, a desire to move, and you're ready to feel lighter and more flexible! 🚀 Goals you will achieve with this video: 1. Release accumulated tension in your lower back and hips. 2. Improve joint mobility and muscle flexibility. 3. Strengthen the stabilizing muscles of your spine and pelvis. 4. Promotes physical and mental relaxation, ideal for reducing stress. Benefits of exercise: ✔ Reduces lower back pain by improving pelvic and lumbar mobility. ✔ Promotes a more upright posture by working the deep core muscles. ✔ Improves circulation in the lower back and hips, relieving stiffness. ✔ Contributes to a greater sense of lightness and well-being in everyday life. Recommended dosage: • Perform the entire routine at least 2-3 times a week for lasting results. • Hold each stretch for 20-30 seconds, accompanied by deep breathing. • For dynamic exercises, perform 8-10 repetitions per side. • If you find an exercise too intense, adjust the intensity without forcing it. ________________________________________ Time Stamps: 0:00 INTRO 1:11 SITTING WITH KNEES BENT, LIFTING YOUR CHEST UP 3:38 LIFT ONE BUTT AND THE OTHER 5:40 BRING YOUR CHEST TOWARDS YOUR KNEES 7:45 ​​RAISE YOUR LEGS, HUGGING YOUR CHEST UP (ROLLING LIKE A BALL) 10:15 HOLD ONE LEG TO YOUR CHEST, STRETCH THE OPPOSITE LEG, AND ROTATE 13:11 HAND ON THE FLOOR, RAISE THE OTHER HAND TOWARDS THE CEILING 16:04 QUADRAULI LUMBAR STRETCH 19:36 BUTTERFLY WITH FEET TOGETHER 21:27 BUTTERFLY WITH FEET OFF, LIFTING FORWARD 23:02 LYING DOWN, BOTH KNEES TO THE CHEST, MAKING CIRCLES 25:22 CROSS YOUR LEGS AND SLOP TO ONE SIDE AND HOLD 28:04 GOODBYE Spend 30 minutes on your body and feel the change from the first session! Share this video with someone who needs to free up their back and hips. 😊