БОЛИТ ПОЯСНИЦА? ПРОСТО ДЕЛАЙ ЭТОТ КОМПЛЕКС - ПОЧУВСТВУЕШЬ ЛЕГКОСТЬ И СИЛУ COMPLEX FOR THE LOWER BACK

Today we're doing a gentle lower back routine that helps relieve tension, relax the deep back muscles, and initiate the body's natural healing process. This routine is especially beneficial for those with a sedentary lifestyle, lower back pain, a tight sacrum, and post-work fatigue. Each movement is designed to improve circulation, nourish joints, and relieve tension—you'll feel your energy flowing freely again. Do it mindfully, with your breath, and with love for your body. Let your back become flexible, strong, and free. 0:00 Introduction 0:04 Rotate your feet 0:55 Alternately move your feet toward and away from you 01:15 Alternately move your feet in and out 01:59 Alternately bring your knees toward you 02:43 Alternately move your knees toward your chest 03:37 Alternately move both knees toward your chest 04:37 Knees in 05:38 Knees out 06:38 Move your leg away from you 08:45 Lift your pelvis with straight arms 09:37 Straighten your leg on your side 11:18 Relax your lower back Help me understand which topics are relevant to you. To do this, please fill out the form. Link to the questionnaire 👉🏻 http://8033.ru/Zogny_club_anketa After completing the questionnaire, you will receive two bonuses: 1. Chinese Gymnastics for Longevity: a 9-minute morning routine to strengthen the body, calm the mind, and activate energy. 2. Health Starts with the Feet: a 10-minute practice to relieve fatigue, venous congestion, support the heart, and activate circulation in the evening. Completing the questionnaire will take no more than 5 minutes: you will test yourself and tell me which topics interest you most. Link to the questionnaire 👉🏻 http://8033.ru/Zogny_club_anketa