{"id":30613,"date":"2024-03-07T10:15:51","date_gmt":"2024-03-07T09:15:51","guid":{"rendered":"https:\/\/galileo-training.com\/uncategorized\/ubung-uw5-lockerung-unterer-rucken\/"},"modified":"2024-03-07T17:44:56","modified_gmt":"2024-03-07T16:44:56","slug":"exercise-ew5-lower-back-relaxation","status":"publish","type":"post","link":"https:\/\/galileo-training.com\/en\/exercises\/exercise-ew5-lower-back-relaxation\/","title":{"rendered":"Exercise EW5: Lower back relaxation"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"30613\" class=\"elementor elementor-30613 elementor-30611\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4f924a4f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4f924a4f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-14789601\" data-id=\"14789601\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4ea7c825 color-scheme-inherit text-left elementor-widget elementor-widget-text-editor\" data-id=\"4ea7c825\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>Exercise EW5: Lower back relaxation<\/h3><p><strong>Goal:<\/strong> Relaxation of lower back<\/p><p><strong>Preparation:<\/strong> Stepper (about same height as Galileo device) in-front of the Galileo to create an even surface, kneel onYoga mat<\/p><p><strong>Parameters:<\/strong> Frequency: 12-18 Hz \/ Position: 2-3 \/ Duration: 2 minutes<\/p><p><strong>Procedure:<\/strong><br \/><em><strong>Posture:<\/strong><\/em> Quadruped posture, knees on Galileo, hand with straight arms on stepper, 90\u00b0 between upper leg \/ arms and upper body.<br \/><em><strong>Movement:<\/strong> <\/em>Keep tilting pelvis slowly forward and relaxing it again. Shift upper body slightly forward and backwards, to find you individual optimal posture for relaxation.<\/p><p><strong>Tip:<\/strong> The frequency is not to be understood as \u201cintensity\u201d but much more as an individual preference which might change over time. One prefers 12 Hz the other 18 Hz \u2013 so imply try out different frequencies between 12 and 18 Hz to find your personal favorite.<\/p><p><strong><a href=\"https:\/\/galileo-training.com\/en\/galileo-exercise-videos\/\">List of all Galileo<sup>\u00ae<\/sup> Exercise Videos &gt;<\/a><\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2d45b977 elementor-widget elementor-widget-post-info\" data-id=\"2d45b977\" data-element_type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-4dfa463\" itemprop=\"datePublished\">\n\t\t\t\t\t\t<a href=\"https:\/\/galileo-training.com\/en\/2024\/03\/07\/\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>07.03.2024<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-6ad0cb2\" itemprop=\"about\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-terms\">\n\t\t\t\t\t\t\t<span class=\"elementor-post-info__item-prefix\">Produktgruppen: <\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-post-info__terms-list\">\n\t\t\t\t<a href=\"https:\/\/galileo-training.com\/en\/produktgruppe\/galileo-therapie\/\" class=\"elementor-post-info__terms-list-item\">Galileo Therapie<\/a>, <a href=\"https:\/\/galileo-training.com\/en\/produktgruppe\/galileo-therapy\/\" class=\"elementor-post-info__terms-list-item\">Galileo Therapy<\/a>, <a href=\"https:\/\/galileo-training.com\/en\/produktgruppe\/galileo-training-en-194\/\" class=\"elementor-post-info__terms-list-item\">Galileo Training<\/a>\t\t\t\t<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"wd-negative-gap elementor-section elementor-top-section elementor-element elementor-element-b43cb53 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b43cb53\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-dee0be2\" data-id=\"dee0be2\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-ae2b2bf\" data-id=\"ae2b2bf\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7374a93 elementor-widget elementor-widget-video\" data-id=\"7374a93\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtube.com\\\/embed\\\/VliRGxfYNEA&quot;,&quot;play_on_mobile&quot;:&quot;yes&quot;,&quot;mute&quot;:&quot;yes&quot;,&quot;loop&quot;:&quot;yes&quot;,&quot;autoplay&quot;:&quot;yes&quot;,&quot;video_type&quot;:&quot;youtube&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"> <div class=\"brlbs-cmpnt-container brlbs-cmpnt-content-blocker brlbs-cmpnt-with-individual-styles\" data-borlabs-cookie-content-blocker-id=\"default\" data-borlabs-cookie-content=\"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\"><div class=\"brlbs-cmpnt-cb-preset-a\"> <p class=\"brlbs-cmpnt-cb-description\">You are currently viewing a placeholder content from <strong>Default<\/strong>. To access the actual content, click the button below. Please note that doing so will share data with third-party providers.<\/p> <div class=\"brlbs-cmpnt-cb-buttons\"> <a class=\"brlbs-cmpnt-cb-btn\" href=\"#\" data-borlabs-cookie-unblock role=\"button\">Unblock content<\/a> <a class=\"brlbs-cmpnt-cb-btn\" href=\"#\" data-borlabs-cookie-accept-service role=\"button\" style=\"display: none\">Accept required service and unblock content<\/a> <\/div> <a class=\"brlbs-cmpnt-cb-provider-toggle\" href=\"#\" data-borlabs-cookie-show-provider-information role=\"button\">More Information<\/a> <\/div><\/div><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-770b88b\" data-id=\"770b88b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Galileo Training Exercise Video EW5 &#8211; Goal: Relaxation of lower back<\/p>\n","protected":false},"author":22,"featured_media":30483,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2409,2317],"tags":[2592,2324,2334,2593,2533,2344,2345,2534,2325,1155,2594,2560,1046,1009,2379,2353,2685,2371,1659,1116,2327,2307,2380,1038,1831,2328,2329,2330,2381,2378],"produktgruppe":[321,794,2686],"thema":[],"class_list":["post-30613","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercises","category-uebungen","tag-backexercise","tag-beispieluebung-en","tag-dehnuebung-en","tag-ew5","tag-exerciesoftheweek","tag-exercisevideo","tag-fitandhealthy","tag-galileo-en","tag-galileo-therapy-en","tag-galileo-training-en","tag-galileoew5","tag-galileotherapie-en","tag-galileotherapy","tag-galileotraining","tag-galileouw5-en","tag-gesundundfit-en","tag-lockerung-2","tag-lowerback","tag-relaxation-en","tag-relaxation","tag-ruecken-en","tag-ruecken","tag-rueckentraining-en","tag-stretch","tag-training-en","tag-uebung-en","tag-uebungderwoche-en","tag-uebungsvideo-en","tag-uw5-en","tag-uw5","produktgruppe-galileo-therapie","produktgruppe-galileo-therapy","produktgruppe-galileo-training-en-194"],"acf":[],"_links":{"self":[{"href":"https:\/\/galileo-training.com\/en\/wp-json\/wp\/v2\/posts\/30613","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/galileo-training.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/galileo-training.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/galileo-training.com\/en\/wp-json\/wp\/v2\/users\/22"}],"replies":[{"embeddable":true,"href":"https:\/\/galileo-training.com\/en\/wp-json\/wp\/v2\/comments?post=30613"}],"version-history":[{"count":0,"href":"https:\/\/galileo-training.com\/en\/wp-json\/wp\/v2\/posts\/30613\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/galileo-training.com\/en\/wp-json\/wp\/v2\/media\/30483"}],"wp:attachment":[{"href":"https:\/\/galileo-training.com\/en\/wp-json\/wp\/v2\/media?parent=30613"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/galileo-training.com\/en\/wp-json\/wp\/v2\/categories?post=30613"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/galileo-training.com\/en\/wp-json\/wp\/v2\/tags?post=30613"},{"taxonomy":"produktgruppe","embeddable":true,"href":"https:\/\/galileo-training.com\/en\/wp-json\/wp\/v2\/produktgruppe?post=30613"},{"taxonomy":"thema","embeddable":true,"href":"https:\/\/galileo-training.com\/en\/wp-json\/wp\/v2\/thema?post=30613"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}