• Párese derecho con la mano detrás de las caderas con los dedos hacia abajo
  • Empuje sus manos en su pelvis para que su espalda baja se arquee
  • No uses los músculos de la espalda baja

¿Con qué frecuencia?

Este ejercicio se puede hacer 6-8 veces, 2-3 veces por día




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George Manlove, DC dijo:

I agree with this version of extension exercise. But it is limited. I use muscle strength with flexion versus extension to determine nerve compression. And then, yes, teach extension, hanging from a bar, using an inversion table, anything that will decompress the disc, specific to the level found. And really emphasize posture. I use a Gymboss repeating timer to give reminders every 30 minutes. AND I use chiropractic adjustments. In most cases the adjusting alone takes a long time but it works wonders together with posture and decompression. Yes, other modalities like needles, cupping, electrical stim, active release and supplements can help, but really working on posture, teaching the patient to do home decompression and some chiropractic will generally do the trick in fairly short order.

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Scraping, a manual, ancient practice where pain points are worked with a gua sha (smooth-edged tool), reportedly increases blood flow by up to 400 per cent more than foam rolling and massage guns. By breaking up old, damaged blood vessels to promote new growth and healing, these tools are useful for getting into the nooks and crannies of a pain point, especially in delicate areas like along the shin muscles and under the foot.

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