I propose you today 4 exercises to do to relieve your back (++ sacro iliac) and to work on the possible torsions and/or shift of the pelvis.
The first 2 exercises will act specifically on the pelvis with the sacroiliac joints and the symphysis pubis. The objective is to make this group move again thanks to isometric work.
The last 2 exercises will be more global because they focus on the pelvis and the spine at the lumbar level. They use the principle of motor control (proprioceptive work).
I have a small preference for the last exercise which always makes me feel good.
Posology
Exercise n°1 : Isometric contraction of 3 seconds. Do 3 repetitions on the left and on the right.
Exercise n°2 : Isometric contraction of 6 seconds in opening of the hips on 2 repetitions. Then do 3 seconds of isometric contraction with the hips closed for 1 repetition.
Exercise 3: 6-second isometric contraction. Do 4 repetitions on the left and right.
Exercise n°4 : Do 3 repetitions see more if affinity ;)
Composition of the video:
0:00 Introduction to the exercises
0:36 Summary of the video
1:28 Exercise n°1 (specific work of the pelvis)
2:56 Exercise 2 (specific pelvis work)
4:16 Exercise n°3 (global work of the pelvis)
5:35 Exercise n°4 (global work on the lumbar region)
Feel free to post your comments 🙃 I'd love to get your feedback on these exercises!
Of course, I encourage you to consult your doctor or physical therapist before engaging in this type of exercise.
I wish you a good viewing :))
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My name is Thierry. I am a physical therapist specializing in the treatment of chronic and persistent back pain.
👍 I love all things neuromuscular 🧠💪 and archaic reflexes 🦖.
🎬 The videos are mostly exercises to do at home for my patients... I posted them on KZitem to help as many people as possible.
🤓 I try to be as educational as possible every time!
🙄 IF you have any ideas for a topic, feel free to leave a comment.
Looking forward to it and have a good viewing!
Негізгі бет Тәжірибелік нұсқаулар және стиль Exercises sacroiliac and pelvis: pain torsion shift
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