🚦NIE wieder Rückenschmerzen | OHNE Dehnen | Nur 1 Übung! 🔴 [Teil 6]

In this video, I'll show you the next step toward a pain-free back: No bracing. No cheating. With full focus on your deep back muscles! 👉 Why is this so crucial? Because these deep muscles (multifidus & co.) are deactivated in most people due to inactivity – and this causes pain and instability. 📌 This exercise activates the muscles concentrically AND eccentrically – that is, when standing up AND when holding. A real game-changer, especially if you have chronic pain! ➡️ Be sure to watch parts 1 to 5 before starting this exercise: • The SPINE GUARDIAN! Tip: ✔ Only do this if you've already mastered parts 1 to 5. ✔ Drink 40 ml of water per kg of body weight daily. ✔ Check your vitamin D levels (target: 60–100 ng/ml). ⸻ 📣 Feel free to share this video with people who have suffered from back pain for years – it could make THE difference! ▬ BACK TRAINER (Hyperextension trainer from the video) ▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ❇️ https://amzn.to/4n7LANe ❇️ https://amzn.to/3HJTWu1 ❇️ https://amzn.to/4co5LRV ❇️ https://amzn.to/3HHFUJx ❇️ https://amzn.to/3FQYH44 ❇️ https://amzn.to/4ljvajV If my content helps you, you can support my work here: paypal.me/rabluba ☀️ A very good vitamin D calculator: https://enavie.de/pages/vitamin-d-rec... Home self-test: https://enavie.de/products/preventis-... 📄 Here you can find the list of 40 studies on vitamin D as a PDF: 👉 https://drive.google.com/file/d/1PGIg... 📌 Note: The following links are affiliate links. If you purchase something through them, I receive a small commission. Of course, the price remains the same for you. 👉 As an Amazon Associate I earn from qualifying purchases. (#Ad) ▬ DIETARY SUPPLEMENT RECOMMENDATIONS ▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ❇️ Vitamin D3 & K2: https://enavie.de/products/enavie-bas... ❇️ Vitamin D3 & K2: https://amzn.to/4b0GP2j (paid link) ❇️ Vitamin D3 & K2 5000: https://amzn.to/3EtSZEx (paid link) ❇️ Vitamin D3 & K2 20000: https://amzn.to/4hJ4uH8 (paid link) ❇️ Magnesium https://enavie.de/products/enavie-bas... ❇️ Magnesium: https://amzn.to/4g2jC1F (paid link) ❇️ Omega 3: https://enavie.de/products/enavie-bas... ❇️ Omega 3: https://amzn.to/3FhAl3b (paid link) ❇️ Nattokinase: https://enavie.de/products/enavie-bas... ❇️ Creatine: https://amzn.to/4dC1Qk9 (paid link) ❇️ Celtic Sea Salt: https://amzn.to/3Z0Cwjh (paid link) ❇️ Vitamin C: https://amzn.to/4cPTfte (paid link) ❇️ L-Glutamine: https://amzn.to/3ARyZK4 (paid link) ❇️ Vitamin B12: https://enavie.de/products/enavie-bas... ❇️ Vitamin B12: https://amzn.to/3T3h4X6 (paid link) ❇️ Zinc https://amzn.to/40mnO5q (paid link) ▬ RECOMMENDATIONS ▬▬▬▬▬▬▬▬▬▬▬▬▬ With the discount code RALFBLUME10 you can get the items 10% off through these sites: ❇️ FREEZE Cooling Compression: https://freezesleeve.de/?ref=RALFBLUME ❇️ Massage Guns: https://freezesleeve.de/collections/w... ❇️ Kinesio Tapes: https://freezesleeve.de/collections/w... ▬ SELF-THERAPY RECOMMENDATIONS ▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ❇️ Venen Engel Compression Devices https://venenengel.de/collections/pre... ❇️ Akumat: https://amzn.to/4766On6 (paid link) ❇️ Massage Gun Holder: https://amzn.to/3Xjn4NX (paid link) ❇️ Vein Angel: https://amzn.to/4dZBng6 (paid link) ❇️ Japanese Medicinal Plant Oil: https://amzn.to/4dEaxdY (paid link) ▬ MEDICAL FLOSSING ▬▬▬▬▬▬▬▬▬▬▬▬▬▬ 🛑 Medical Flossing Website: www.medical-flossing.com 🛑 BOOK: https://amzn.to/3AOL7eU 🛑 Medical Flossing Bands: https://www.kanzlsperger.de/catalogse... ▬ PRACTICE ▬▬▬▬▬▬▬▬ 🔵 BLUME-GRIMPE-KRAUS GROUP PRACTICE https://www.physio-team.com ▬ MEDICAL FLOSSING ▬▬▬▬▬▬▬▬▬▬▬▬▬▬ 🔵 CONTINUING EDUCATION FOR DOCTORS, PHYSIOTHERAPISTS & ALTERNATIVE PRACTITIONERS 🔵 https://www.medical-flossing.de ▬ ACTIVITIES ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ 🟠 Since 1996, PHYSIO-team Barsinghausen 🟠 1991-1995 TSV Havelse Football 🟠 1995-2007 Hannover 96 U-19 🟠 2007-2019 Hannover 96 Head Physiotherapist, Bundesliga 🟠 Since 1996, lecturer at DFB, NFV, DHB, med. Conferences, Physiotherapy Schools ▬ TRAINING ▬▬▬▬▬▬▬▬▬▬▬▬▬▬ 🔸IAS-Sports-Physical-Therapist 🔸Manual Therapy - OMT 🔸N.A.P. Neuro-Orthopedic Activity-Dependent Plasticity 🔸PNF 🔸Craniosacral Therapy 🔸Manual Lymphatic Drainage 🔸Nerve Mobilization according to Butler 🔸YNSA - Yamamoto New Cranial Acupuncture 🔸Pain Therapy according to Liebscher-Bracht 🔸Acupoint Massage according to Penzel 🔸Medical Flossing 🔸Kinesio Taping 🔸Spinal Therapy - McKenzie 🔸FDM 🔸Dry Needling 🔸Osteopathy 🔸Mulligan