腰を守るためのインナーマッスルを鍛える！腰痛対策のための体幹強化メニュー【5種目9分間】

📕 [Released June 19th] My first book, "Healthy and Flexible Muscle Training to Stay Active," is now available for pre-order! This book condenses self-care methods for building a body that can move for a lifetime. 👇Pre-order and find more details on Amazon here! https://www.amazon.co.jp/dp/4043300719/ We introduce training recommended for those suffering from lower back pain. Lower back pain manifests in countless ways, and the appropriate countermeasures vary accordingly. Maintaining exercise volume and muscle strength through training is one important measure. This training consists of simple exercises that can be completed in under 10 minutes. Explained by an expert, so you can participate with confidence. Check your physical condition and gradually increase what you can do yourself! *This video is not a substitute for medical diagnosis or expert advice. The exercises and information presented do not guarantee the same effects or symptom improvement for everyone. When practicing, please consider your own health condition and do so within your limits. If you have a pre-existing medical condition or any health concerns, please consult your doctor beforehand to ensure safety. [This training is recommended for:] Those suffering from chronic lower back pain Those who want to prevent lower back pain Those who want to learn simple exercises they can do daily [Recommended timing:] Morning: Before going to work or school Lunch break: For a refreshing break during work Evening: Before dinner or before taking a bath Anytime is OK during your free time throughout the day! [Recommended frequency:] Twice a week or more Once you get used to it, daily is OK [Recommended video:] ○#5 Is rest counterproductive? The key to resolving persistent lower back pain is "exercise."    • #5 さらば腰痛！一生モノの「痛くない腰」の手に入れ方｜原因の理解と今から何をすれば...   ○ Psoas Muscle Stretch | For those with lower back pain    • 腸腰筋のストレッチ｜腰痛持ちの方向け編   ○ Sacrum (Sacroiliac Joint) Stretch | Recommended for those suffering from lower back pain [6 minutes]    • 仙骨（仙腸関節）のストレッチ｜腰痛にお悩みの方にもオススメ【6分間】   ○ Lower Back Pain Relief Stretches While Lying Down [9 minutes before bed]    • 寝ながら腰痛対策ストレッチ【寝る前に9分間】   ○ Recommended Exercises for Those Suffering from Lower Back Pain | Preventive Exercises [7 types]    • 腰痛で悩む方にオススメの体操｜予防エクササイズ【7種目】   【Menu】 0:00 Introduction 0:25 Hip Bridge (Gluteus Maximus & Erector Spinae) ●Point: Get a feel for supporting your lower back with your abdominal muscles and glutes. 1:07 Mini Crunch (Rectus Abdominis) ●Point: Press your stomach against the floor, filling the gap between your lower back and torso as you raise your upper body. 1:49 Leg Raise (Rectus Abdominis & Transverse Abdominis) ●Point: Lower yourself to an angle where you feel the load on your abdominal muscles. Tuck your chin and keep your spine straight. 2:31 Kneeling Plank (Rectus Abdominis) ●Point: Avoid over-curving or over-arching your lower back, focusing on the sensation in your lower abdomen. 3:31 Bird Dog (Erector Spinae & Gluteus Maximus) ●Point: Engage your abdominal and gluteal muscles to maintain hip height. 4:37 Set 2 ●Point: Maintain proper form and focus on the key points as you repeat! *Results may vary depending on the individual. *If you have an illness or injury, please adjust the exercise to your own condition. *Stop immediately if you experience any pain. [Related Videos] ○Standing Stretches for Lower Back Pain Relief [9 minutes]    • 立ったまま腰痛対策ストレッチ【9分間】   ○Psoas Muscle Stretch | Recommended for Preventing Falls and Lower Back Pain [5 minutes]    • 大腰筋のストレッチ｜転倒や腰痛の予防にもオススメ【5分間】   ○Effective Ways to Train the Psoas Muscle | Recommended for Those Concerned About Posture and Lower Back Pain [2 Exercises]    • 大腰筋の効果的な鍛え方｜姿勢や腰痛が気になる方にオススメ【2種目】   ○Multifidus Muscle Training: 3 Exercises, 2 Sets | Recommended for Those Suffering from Lower Back Pain and Posture [6 minutes]    • 多裂筋のトレーニング3種目2セット｜腰痛や姿勢にお悩みの方にもオススメ【6分間】   ○Multifidus Muscle Stretch | Recommended for Those Suffering from Stubborn Lower Back Pain! [6 minutes]    • 多裂筋のストレッチ｜がんこな腰痛でお悩みの方にオススメ！【6分間】   ○ [9 minutes] Lower back pain relief and prevention stretches while lying down [With a body professional]    • 【9分間】寝ながら腰痛対策・予防ストレッチ【身体のプロと一緒に】   #GronG #LowerBackPainRelief #LowerBackMuscleTraining [Maeda's Daily Self-Care! by GronG] This channel features conditioning (maintaining a good physical and mental state) experts who clearly explain self-care methods such as stretches and exercises, aiming to contribute to your healthy lifestyle. Maintaining a good physical and mental state is an important element in modern life. Please use these videos for your daily self-care. ■Performer: Shuhei Maeda ■Qualifications: NASM-PES, Acupuncturist ■Maeda's Daily Self-Care by GronG [Official Instagram]   / selfcare_maeda   ■Maeda's Daily Self-Care by GronG [Official X] https://x.com/MaedaSelfcare ■For business inquiries and requests, please contact: [email protected] ■Related Information GronG Official Website, Official SNS 【Official Website】 http:/...