УПРАЖНЕНИЯ при ГРЫЖЕ, протрузии, стенозе, спондилоартрозе |Упражнения от боли в спине и позвоночнике | Антон Епифанов | YouTubeToText
YouTube Transcript: УПРАЖНЕНИЯ при ГРЫЖЕ, протрузии, стенозе, спондилоартрозе |Упражнения от боли в спине и позвоночнике
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[music]
hello friends my name is anton and
epifanov i am a neurologist and i
treat back pain most often
as a doctor i have one
problem i want to choose
exercises that would suit everyone
unfortunately people suffer from back pain in the
same way but they all have
different problems some have sore joints some have a
sacral joint some have a hernia some have an
old hernia covered with
fibrosis some just have myofascial
syndrome and actually the phase of the disease
will also be different for everyone for one it will
be an exacerbation he has not been able to walk for two weeks
and another person basically
experiences chronic morning pain but
also patients can be divided by their
initial physical activity someone
has a level of physical
fitness of a grandmother someone has an
average level of loads
this is when a person walks in principle 6
steps a day spent you can see
and someone is an athlete and all
these people with different states phases
actually age and
fitness need to choose some kind of
universal training mechanism so that
they do not hurt back and well or so that with the
help of these workouts they somehow
recover and today I will try to
show you only 3-4 exercises
that you can do for 10 minutes
two or three times a week while reducing the
pain in your lower back I will
say right away that this exercise is not for
stretching because stretching does not
strengthen the back this exercise is not from
yoga because yoga also does not strengthen the
back this exercise is not for endurance
because this is generally about the
cardiovascular system and this
exercise is not difficult technically
feasible because a person who has
never done anything is not
able to perform a complex exercise
correctly well and for training
today I will need such an elastic band
which costs we don’t know at all 300 rubles
probably well here I have specifically
Atletico 24 but it can be absolutely
any mini band mini elastic the very
first exercise will be aimed at
strength and endurance of the gluteus medius
muscle it is performed very simply
put the elastic band on the shin between the knees
knees
sit on the edge of my chair
lean forward a little and with my back keep my back
straight or even slightly in I will bend there in a
state, that is, I do not sit like this,
I do knee abduction like this,
even slightly leaning forward 3 4 5 6 8 9 10
10
11 12 13 14 I feel at this moment how
my gluteal muscles work, it
is enough to do 25-30 repetitions,
these are not very difficult exercises, it is not
necessary to perform such an amplitude
if you have a weak level of flexibility,
you can perform small movements, the
most important thing is to feel the inclusion of the
gluteal muscle during
execution, a very simple exercise
that stabilizes the sacrum well, the
lower part of the lower back, or 4 or 5 or 5s
1, well, and actually creates good
muscle tone to hold the back, the first is
finished, the second exercise will be
aimed at the
band is put on the
legs between the feet, I lean forward a little
so as not to overload myself, I make sure that
the back does not bend in any way, I do not
perform this movement, it is performed
due to the muscles of the legs and the lumboiliac
muscle, I lift the leg up, lower it, lift it, lower it
make sure that
you do not fall over tass that you did
not do anything like this back is absolutely
45
desire arises to change legs well that
is to do on the left on the right on the left will
direct this is wrong you need to do
one leg until a burning sensation
this is also 25-30 times and
and when I work I feel well
that the straight head of the
quadriceps is strained lumbar air and is
also 2 approaches of 25-30 the next
exercise I move the elastic band to the area of the
ankle joints
also by the pose I am bent over I do not
stand straight I immediately count on people with
back pain because it will be
much easier for them even with stenosis of the canal and I
here you can on the left which is closer pay
attention the main mistake will be
arching the back this is the movement this
we do not do the back is specially
5 6 7 8 9
10 also 2 approaches 25 times in
principle strength training in such this
strength load that is exercises to
pump muscles with blood
acquired tone all muscles of the region
will gather to stretch the torus klim
sore fascia the lower back will be
fixed even if it is very
sore such an exercise will suit a
person with spondyloarthrosis with stenosis of the
canal with a hernia outside exacerbation with
protrusions with chronic pain in the lower
back with a long history that is
when a person has been sick with his back for quite a long time
we will suit with any level of
physical activity
and I am glad that in principle it is
enough to buy such an
elastic band and all the following videos we
will shoot using different equipment
and this will be weights this will be loops these will be
large elastic bands because not everyone
can get to the gym I hope this
video will be useful not only to my
patients I will now stick it out but
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