МЯГКИЙ КОМПЛЕКС ДЛЯ ПОЯСНИЦЫ, МОЖНО ДЕЛАТЬ ПРИ ГРЫЖАХ И ПРОТРУЗИЯХ IS THERE A HERNIA? PROTRUSION?

This is a set of 18 gentle exercises to relieve lower back strain. It's suitable for herniated discs, protrusions, spasms, sedentary work, and chronic tension. Everything is based on physiology and gentle Eastern techniques. Do it daily, and your lower back will become lighter, freer, and more resilient. 🕒 Exercise Time Codes 00:01 — Introduction 00:50 — Iliacus Warm-up 01:47 — Knee to Chest 02:46 — Inward Knee Bend 03:46 — Outward Knee Abduction 04:45 — Small Leg Rotations 05:44 — Pavanamuktasana 06:43 — Lower Back Release 07:44 — Cat-Dog 08:45 — Backward Rock 09:44 — Side Arm Walk 10:43 — Heel Twist 11:42 — Child's Pose 12:12 — Cat-Dog with Knee Forward 13:13 — Knee to Head Twist 14:11 — Child's Pose (repeat) 14:42 — Back Leg Lift 15:42 — Circles Core movements 4:15 PM — Final Child's Pose For more useful information, as well as chatting with me and answering questions, visit my Telegram channel: https://t.me/Zogny_club And in the MAX messenger channel - https://max.ru/join/ZUuEARqos6VPrXQfu...