RUTINA de EJERCICIOS para el DOLOR en las LUMBARES - 30 minutos

MORE INFORMATION AND 5% DISCOUNT HERE https://swirise.com/products/swirise-... 📌 VIDEO OBJECTIVES 🔹 Improve lumbar and dorsal mobility with gentle but effective exercises. 🔹 Activate the deep stabilizing muscles of the back. 🔹 Stretch and relax the muscles involved in lower back pain. 🔹 Increase body awareness to prevent future discomfort. 📌 EXERCISE BENEFITS This routine is designed for people who suffer from recurring lower back discomfort or who simply want to prevent future pain. The proposed exercises promote joint mobility, improve local circulation, and activate forgotten muscle groups (yes, you, quadratus lumborum, we're talking to you). Additionally, combined with therapeutic red light, they enhance muscle relaxation, reduce inflammation, and improve recovery after a long day of sedentary living. 📌 DESCRIPTION Nine out of ten people will suffer from back pain at some point in their lives. What about you? Do you want to be part of the select 10% who live pain-free? In this video, I present a routine that, although seemingly simple, thoroughly works the lower back, the interscapular muscles, and postural control. For more than 25 minutes, I'll guide you step by step through a series of exercises and stretches that you can do at home, without the need for advanced equipment. All you need is your body, your mat... and a desire to move! We begin with a joint mobilization in a sitting position to connect with the paraspinal muscles. This is followed by pelvic dissociation work that smoothly activates the quadratus lumborum. Then, I'll take you through thoracic rotations that involve your spine, scapulae, and even your gaze!, giving you a brutal mobility and control combo. And if that weren't enough, at the end of the session, we explore stretches targeting your lower back muscles, hamstrings, and adductors—those areas that scream when you've been sitting in front of a computer for 8 hours. And if you're wondering what a red light mat does for all this... it's because it enhances everything! Red light therapy improves vascularity and helps with more effective muscle recovery. In other words, it's like the avocado on fitness toast: it's not mandatory, but it sure shows. Keywords for SEO (integrated into the text): lower back pain, lower back mobility, lower back exercises, back pain routine, therapeutic red light, lower back physical therapy, lower back routine at home, lower back stretches. 📌 DOSAGE 💥 Active exercises: 🔹 Seated spinal mobilization: 10 full repetitions. 🔹 Pelvic dissociation: 10 repetitions (5 per side). 🔹 Supported thoracic rotation: 10 repetitions per side. 🔹 Lateral rib opening: 10 repetitions per side. 🔹 V-balance: 5 deep breaths with both legs elevated. 🔹 Knee circles: 10 repetitions on each side. 🔹 Lying lumbar rotation: 5 breaths per side. 💆 Stretches: 🔹 Quadratus lumborum: 3 deep breaths per side. 🔹 Adductors (butterfly position): 3 breaths. All stretches are held for 20 to 30 seconds. ⏳ TIMEMARKS 🔹 0:00 INTRO 🔹 1:36 SITTING LUMBAR MOBILIZATION 🔹 4:02 PELVIC DISSOCIATION 🔹 6:13 RIGHT THORACIC ROTATION 🔹 8:02 LEFT THORACIC ROTATION 🔹 9:25 RIGHT RAST OPENING 🔹 11:07 LEFT RAST OPENING 🔹 12:23 "V" BALANCE EXERCISE 🔹 13:59 RIGHT LUMBAR SQUARE STRETCH 🔹 16:24 LEFT LUMBAR SQUARE STRETCH 🔹 18:20 LUMBAR STRETCH ADDUCTORS 🔹 8:00 PM LUMBAR CIRCLES WITH KNEES 🔹 11:00 PM RIGHT LUMBAR ROTATION 🔹 12:47 PM LEFT LUMBAR ROTATION 🔹 12:57 PM FAREWELL This video is for educational and informational purposes only and does not replace the evaluation or treatment of a healthcare professional. If you have a herniated disc or any other medical condition, consult a specialist before performing these exercises. Be sure to listen to your body and stop any movement that causes pain or discomfort. Improper execution of the exercises or lack of supervision can pose risks. The author of the video is not responsible for any injuries resulting from practicing this routine.