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Take care of your back.
Stretchings, exercises and advice.
>Stretching
https://www.youtube.com/watch?v=TQqgf8kB6R8
https://www.youtube.com/watch?v=l2VQ_WZ8Bto
https://www.youtube.com/watch?v=J9yRiOeVvIM&list=PLRS2DE4P39EfrJ4viya8lWiVzXfSX69Lb&index=4
https://www.youtube.com/watch?v=6V5tSn9oEJg&list=PLRS2DE4P39EfrJ4viya8lWiVzXfSX69Lb&index=14
https://www.youtube.com/watch?v=TXh1oLXb6zk&list=PLRS2DE4P39EfrJ4viya8lWiVzXfSX69Lb&index=27
https://www.youtube.com/watch?v=E-H9cyg29q4
>Exercises
-Back extensions: https://www.youtube.com/watch?v=Bw9YuQTTc58
-Glute ham raises: https://www.youtube.com/watch?v=36vmtsxp9bQ
-Reverse hyperextensions: https://www.youtube.com/watch?v=FTqILPDVy5E
https://www.youtube.com/watch?v=fj_RvcrMd8w
http://orthoinfo.org/PDFs/Rehab_Spine_5.pdf // (mild exercises/stretching. Focused on post-operation and injuried people).
https://uhs.berkeley.edu/sites/default/files/LowBackPain.pdf // (focused on low back pain. Interesting for people with lordosis).
https://www.healthinfotranslations.org/pdfDocs/ExercisesBack_SP.pdf // (more exercises. This document is in english and spanish).
http://www.backcare.org.uk/wp-content/uploads/2015/02/Excercises-for-Back-Pain-Excercises.pdf // (This one suggest to swim, I would say AVOID IT unles you already know how to swim properly, most of people does not know and they screw their necks. Wich is not a problem if you only swim on summer or so).
http://www.athleticedge.biz/uploads/lower_back_stretches.pdf // (more lower back exercises) http://www.backfitpro.com/pdf/selecting_back_exercises.pdf
https://www.acefitness.org/pdfs/LowBackStabilization.pdf
http://www.ahs.uwaterloo.ca/~mcgill/fitnessleadersguide.pdf
Book sguested by a poster, can’t find pdf: https://www.amazon.com/Back-Mechanic-Stuart-McGill-2015-09-30/dp/B01FKSGJYC/ref=sr_1_1?ie=UTF8&qid=1491858049&sr=8-1&keywords=back+mechanic
Sticky link on stretching is down.
Will be lurking.
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Remember, this is stuff I gather, it doesn't mean it's the best possible. please coment, discuss and contribute
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I’ve been looking for specific exercises to treat the main back problems (kyphosis, lordosis and scoliosis). I found these exercises to overlap when I was searching for info, so I guess they are good general stretching – back exercises.
I’ll post the specific exercises I found.
They are yoga poses, whenever you are looking for this kind of stuff remember “Asana” means pose. I tried to search their names so you can google them if you like.
-Cat/cow
-Sun salutation
-Virabhadrasanal
-Chaturanga
-Balasana
-Malasana
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thanks for the info OP
currently researching and not able to contribute really. also lurking
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>>41474039
you are welcome. I've been posting this stuff for some weeks and these thread usually end with a few responses, it doesn't seems people like them. anyway:
Exercises/stretching for kyphosis.
-Cat/cow
-Shoulder opening (stick over head) (pull out without moving your hands, like trying to stretch the stick)
-Shoulder opening (stick over head, tilt back)
-Cow face asana
-Sun salutation
-Virabhadrasanal
-Utthita trikonasana
-Marichyasana
-Salabhasana
-Ustrasana
-Setu bhanda (bridge)
-Shavasana
-Inf abs. Lifting legs.
-I‘m not sure about these two, I’m testing them
>Kiba dachi ¿?
>Dumbell row ¿?
-dumbbell posterior deltoid raises (sit down)
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>>41473912
Most people don't give shit about their back / global health until injured, the'yre stupid.
Thanks for the info brah, will dig it
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>>41474120
This happened to me, I was younger and also way more stupid than now but if an injury makes you aware of your heatlh, well, you didn't lost all.
Exercises for lordosis.
Baddha konasana
Cobblers pose
Cat/cow
Half dog down
Ragdoll pose
Uttasana
Sun salutation
Chaturanga
Balasana (extending arms)
Guerrero con chest expansion
Malasana pose
Janu sirsasana
Leg drops (ab inf)
Reclined twist
Humble warrior
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Cheers OP
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Been looking for stuff like this, thanks anon.
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>>41473912
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>>41473912
Great thread, glad to see at least one thread that isn't /reddit9k/.
Been having on and off pain in my spinal extenders whenever I put moderate strain on them, anyone here dealt with that?
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>>41474340
>spinal extenders
Couldn't find this muscle.
Thread posts: 12
Thread images: 7
Thread images: 7