6 EJERCICIOS para FORTALECER la COLUMNA VERTEBRAL

🫂 Support my content by becoming a member https://bit.ly/41Zc0Vk 📩 Receive my videos every week in your email https://bit.ly/3UH02g4 🏋️‍♀️ Search for exercises by body area https://bit.ly/3pGssfX 📱 Download my app https://bit.ly/3qQIC3D 📷 More content on Instagram https://bit.ly/3y8VmcS 🤳🏻 And also on TikTok https://bit.ly/3Wqm7nd 💪 Long-term exercise programs https://bit.ly/33Mpk7I 👨‍🦲 I can personally assist you: https://bit.ly/3pw6Y2z 🖐️ Are you a physical therapist? Watch this: https://bit.ly/3YLp9kV The information presented does not constitute medical advice. It is solely a point of view and is not intended to be the sole truth. If you have any questions, consult your healthcare professional. The author of this video is not responsible for any damage that improper or unsupervised application may cause to individuals following the recommended instructions. In this video, I present six exercises to strengthen your spine, designed to work the front, back, and sides of your back. If you have ever experienced pain when getting up in the morning, carrying weight, or climbing stairs, your spine may be weakened. These exercises, performed correctly and consistently, will strengthen the deep muscles of your spine, improving stability and reducing the risk of injury. We will not only work the visible muscles, but also those responsible for keeping your back firm and functional throughout the day. By completing these exercises, you will notice an increase in the flexibility and strength of your spine, helping to prevent pain and improving your overall posture. Video Objectives: 1. Strengthen spinal muscles: Specific exercises for the anterior, posterior, and lateral spine. 2. Improve spinal stability and flexibility, helping to prevent long-term injuries. 3. Reduce pain when performing daily activities such as lifting, carrying objects, or climbing stairs. 4. Increase back strength: Preparing your spine to withstand repetitive movements and heavy loads more efficiently. Benefits of the Exercises: The benefits of these exercises include strengthening the deep back muscles, reducing lower back pain, and increasing your spine's ability to support loads without pain. By performing them consistently, you will see a great improvement in your posture, overall spinal mobility, and a significant reduction in the tension that daily movements often generate. Recommended Dosage: Perform 12 repetitions of each exercise, with 6 repetitions per side where applicable. Remember that the key is to adapt the exercise to your difficulty level and perform it with control and proper breathing. If you experience lower back pain, use cushions for support and adjust your range of motion. ________________________________________ Time Stamps: 0:00 INTRO 1:03 DEAD BUG 4:05 SIDE-TO-SIDE TWIST 7:05 BIRD DOG 10:04 OVERHEAD THUMBS-UP ARM RAISE 12:44 SIDE PLANK 16:23 STRAIGHT LEG RAISE 19:50 GOODBYE