{"id":35604,"date":"2024-10-10T05:10:00","date_gmt":"2024-10-10T04:10:00","guid":{"rendered":"https:\/\/galileo-training.com\/uncategorized\/uebung-uw33-lockerung-unterer-ruecken\/"},"modified":"2024-11-06T16:51:25","modified_gmt":"2024-11-06T15:51:25","slug":"exercise-ew33-relaxation-of-lower-back","status":"publish","type":"post","link":"https:\/\/galileo-training.com\/en\/exercises\/exercise-ew33-relaxation-of-lower-back\/","title":{"rendered":"Exercise EW33: Relaxation of lower back"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"35604\" class=\"elementor elementor-35604 elementor-35536\" 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<p><strong>Exercise W33: Relaxation of lower back<\/strong><\/p><p>Relaxation<\/p><p><strong>Goal:<\/strong> Relaxation of legs, hip and lower back<\/p><p><strong>Parameters:<\/strong> Frequency: 16-18 Hz \/ Position: 1.0-2.5 \/ Duration: 2-3 Min1.<\/p><p><strong>Procedure:<\/strong><br \/><strong><em>Posture:<\/em><\/strong> Upper body tilted forward (45\u00b0), weight of upper body on fore-arms (unloading of lower back), legs straight<br \/><strong><em>Movement:<\/em><\/strong> Static but every once in a while, slight change of posture (see below).<br \/>Exercse goal is relax the lower back. The exercise should feel good especially immediately after the exercise.<br \/>Depending on the current posture different muscle groups of the hip and the lower back can be targeted (relaxed). <br \/>Keep changing the posture slightly (e.g. move upper body forward\/backwards, hollow\/round back, move the hip sideways) and then stay there for 15 to 30 sec. and feel the different muscle groups relaxing. After the exercise walk a few steps and feel which muscles are relaxed now.<\/p><p><strong>Repetitions: <\/strong>Exercise can be repeated multiple times per day if needed.<\/p><p><strong>Tip 1:<\/strong> The partial unloading of the weight of the upper body is essential for this exercise. Don\u2019t use active holding (either load the lower arms or load the hands and use straight arms)<\/p><p><strong>Tip 2:<\/strong> If there is no hand rail or the hand rail is to high or low, use a chair in front of the Galileo. Put your hands on the backrest or on the armrests but always use straight (passive) arms. If the upper body is bent forward further (90\u00b0) then the exercise changes to <a href=\"https:\/\/stratec-med.com\/en\/exercises\/exercise-ew27-stretching-of-back-amp-anterior-chain\/\" rel=\"noopener\">EW27<\/a>.<\/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-tablet_extra__width-initial 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 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