Exercises to Strengthen and Relax the Paravertebral and Lumbar Muscles

Main Muscles Affected

• Back
• Buttocks

Workout difficulty

Very easy

The paravertebral and lumbar muscles are very strong muscles that surround the spine; they have the function of extending, flexing, tilting and twisting the trunk and maintaining a correct posture as they are frequently involved in daily activities. Stretching, strengthening and maintaining elastic these muscle groups is important to prevent injuries and maintain correct posture. In the video, a training program is proposed that includes some muscle strengthening exercises which also involve the antagonist muscles and certain stretching exercises. Perform 1 round every day or 2 every other day. NOTE:

• Equipment: mat, pilates soft ball
• 8 exercises (1 round) + final stretch
• 20 "workout 10" break
• From 40 "to 60" of pause between one round and the next
• Perform 2 rounds every other day or 1 round every day

1. STATIC BIRD DOG
2. BUTTOCK BRIDGE WITH 1 STATIC LEG
3. BRIDGE BUTTOCKS WITH BALL BETWEEN KNEES
4. VERTICAL PULLOVER WITH BALL BETWEEN THE ANKLES
5. SUPERMAN CROSSED
6. PELVIS STRETCHING
7. BACK EXTENSION WITH ARMS BEHIND THE HIP (ELEVATOR CHEST)
8. RELAXATION OF THE LOWER BACK AID
9. STRETCHING - RELAXATION