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Relieve (& Prevent) Back Pain Thru Self Massage
Intro
Self Intro / Can Massage Relieve Back Pain? (4:11)
Use either Tennis ball or Therapy Ball for Self Massage (1:21)
Lifestyle habits that causes Back Pain (4:25)
Self Massage on the different areas of the Body
Pls read first
Back area (Erector Spinae) (4:57)
Lower Back area (Quadratus Lumborum) (3:49)
Hip area (Tensor Fascia Latae) (3:18)
Abdominals (4:36)
Hamstring (9:09)
Hamstring (Lower part) + Calf (Upper part - Gastronemius) (3:25)
Soleus (4:09)
Stretching Techniques to Prevent and Relieve Back Pain
Pls read first
Hip Flexor Stretch (1:50)
Hamstring Stretch (Standing & Lying) (3:46)
Hip Adductor Stretch (1:53)
Gluteus Maximus Stretch (1:58)
Piriformis Stretch (3:51)
Torso Drop Rotation Stretch (1:38)
Hip Internal Rotator Stretch (2:03)
Cat Stretch / Child Pose (3:19)
Lying Abdominal Stretch / Modified Cobra Stretch (2:51)
Standing Calf Stretch (Against Wall or any hard surface) (1:21)
Soleus Stretch (Chinaman Squat / Sitting) (2:00)
Epilogue
Congratulations
Hamstring (Lower part) + Calf (Upper part - Gastronemius)
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