0: Everything you been to about fixing and all for five o n l i s Ван и now страшин мор из the solution lt might шли watch keeping you in pain now i work with over thousand пейшенс энд the ones, who трули рекавер Фром.

1: Disk done on fuck. They also the vines don't lose бэк зей тич и how to protect your spine, то диск к and thats show you in this video?

2: Eco give you turn изи ту ду exercised for all for five диспо, он all fires, Ван диспос, нау, зис файв, Волин, её спайн энд the five vol джентли, дикомпрессор, спайн н хирс вот.

3: Nick about eating you gonna get them in the exact сиквенс, ай юз фо май с in the office, and the dent consistently мос, пипл, Вил, Фил, рил, релив, виз ин. The first few weeks now, each Ван, Тикс, джаст и to do and needs.

4: Но and if you stay, and you get a free its down step by step оо you, Ван, в you do this?

5: Ибо hi im dr ли im pro hair in california нау автор морден твенти ес in practice i sing too many peoples way too long just to get help or america.

6: Life into to lay z why this channel four people living with дискинс сарика у quik фиксис энд, а ready to really understand?

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10: For this just дженерик ай донт кондёр хау спайн зетс вай ин зис видео i give you are completely её its six of movement дизайн специфики фо зе алф.

11: О five and Ван дисбал нау, the the same айзис, её we use here in my clinic, овер аузен хэв, a ready импрув мобил редьюс пейн энд конференс ин. The movement ич.

12: Safe for диско, cover and proven to deliver, но relive визин зе ферст, фью виксен consistently на show you exactly yes, and sets you should do to get the best резолт.

13: Name is a fever, and you see right. Let's get старт ви гона старт виз exercise намбер Ван дед, Бог виз хилл. Так ok. So. For the first exercise we gonna do we на.

14: On the table you can she go floor with the yoga, за work well and you won this, that well ok, so lets go head and lie down on the table, here do had on the pill.

15: Kings and like this okay. Do you up like this, when you do in this you gonna find би бэк нашли ю на back so this?

16: We dont wanna do that right, so you wanna keep, a possible and soul hip апп лайк зис хипс апп ю на бэк.

17: Ok, you on position if you do i saw you the shift in the hips кип зе бэк url а and go.

18: Like this okay, so im show you to the first down камбэк.

19: Drop a down, тп комбэк апп у five five ten repetition ю can do to two three sets окей, джастин даун, тп киппинг, зис зе кор, эврисинг тайт энд бринг бэк.

20: The next thing if you Ван лав апи хэв ю хир ду the same you, you gonna bring these are back, ok and and back up and н back for like this okay.

21: How you do и to do with дагона, рич, на this one is little tricky, you have to really.

22: King, we dont go into and so do i go to table for конф райт, and show you the action of

23: Do get into green the do this now, if you know i do this вот эту my back r. And we dont do that right so first.

24: You wanna keep your кор тайт соу гет ин the position к the air my back is nice stiff тайт май из this then.

25: Slowly кип и one like this keep the core on type ok, so i dont want to doing this in to the.

26: Night we dont wanna do right so на keep everything this is not moving on you во ю и not move so go hang ферст, гейджи гуд на kick the learn the arm.

27: Phone back, you dont have to go fast okay, so энгейдж лок n a kick фор.

28: Back keep форд кикбэк нау the next thing you do the same н and the legs аут.

29: Синтин.

30: Out тегнул.

31: And Бакин дата номер 3 of press so in this exercise you gonna need мейби сам to sport story.

32: Amazon the really get to have just home xi, а take one and me the door, close the door, and we gonna step away from the door, холдинг зе у like this okay.

33: And so then of this press like this doing, this, that you feel прессинг резистенс и turn боди индор окей.

34: So try to do и рис. Ротейшен кип кор на time okay you do this to you can get nice good пасте н. Ю. Пресс.

35: And coming back this way okay, so the goal is not how are you can go how fast? You can do it, the goal is hold this position нас in tight okay and the пуш фо.

36: And resisting the rotation камин бэк зис, ей ok, you gon' do get off to turn repetition to start we get more come you can she go ten twelve Репетин камин тру зис вей, окей.

37: And i do free the force you this on this way? Turnt the direction from the side, and do the se so you do way do five to turn this way okay, and thats.

38: Number for blue бридж нау зис из экшели, фри, сайз иин Ван она show you each excise эс ви гоу фру, зем коз ю хэв ту ду Ван а and then эндино виз матч окей эген.

39: To sport, just like that now, the first port of this exercise is you gonna do a so, you dont know.

40: Position even with your feet фла и gonna be эгап хир ин e and you ok so my back is н эксеншн за for low people, if you have back you.

41: Summer so just simply no so in this position we need to и going through this motion so the first н дду и gauge the core.

42: So ill think of think of you been down to the end you or to do that to press, and into the table the back you do that you know.

43: Normally давно ротейт апп окей, соу зетс зе ротейшен гоин апп у down into the table and again, i like to put my and you can feel you back прессинг даун, он её тип.

44: You feel the пушинг даун окей, и his a down in to the table you can feel.

45: Pressure окей с hold this position very импортно с position you hold the position and once you hold this position than you gonna go in to i gonna push you hips апп н стрит лайнс.

46: Like that okay, холдинг, this position right so we going from in to the bridge, and you in place now if you can only do the.

47: Thats fine if you can only going to the bridge that okay во окей, он we do Ван си ви кэн зетта контракт он он ok so again.

48: Fire back hold that in to a bridge. Окей энд зе ласт по из n u gonna ли, апп ли она?

49: Again н back down and the back to this position окей. Со зис вонг би ло челлендж фо сам пипл, and if you can do it because of the pain than dont do it and.

50: And do мотай вершина лифтинг апп мейби, джаст дуин байселл окей файте repetition to the three sets xsize намбер файв из в supported сингл лейк дэдлифт.

51: Now classic ли if you do have и ball discrimination ю гот ю проебли ту би ду хэви сквот дед лифс о iv you not proper form or you have?

52: So and method is to do this мотифай синг, лейк, дедлифт, окей, у now go to the three example.

53: If this is so do is now, this is really импорт из 1 the motion н е core инге.

54: Squeeze in on the blood and keep you back a three possible вай ю гоинг тру the motion and im show you what i me by that now this like here is gonna have a слайд бенд эс ю бендинг?

55: Torso фор энд а ю бен торсо ю бендинг хир а the waste not бендинг ИНН её back like okay so first you do again брейс апп агенств а this ok and this is?

56: Like that band окей, вот u gonna do is you gonna эген кор энрайт энн ю гонна сквиз зе у you kick this okay, гона кик зе Китай ко.

57: This am you drop to the ground, and you н слои бэнд зис ни slightly, as you calm down okay.

58: Of down.

59: And back up so again мембер клуд, кор тай кип э стрейт лайн, бензи ни likely и glow and three two one.

60: And dark.

61: And back so you can do those to the ten times on one side to the ten times on the otherside two the фри repetition эксай намбер сикс дед рокки.

62: And so again, айс.

63: And so what you wanna do is you wanna have back down like you?

64: The калду н the app and like this now you keeping, но position in back so whats new?

65: The two up right, so this is the extreme, and this is one go in the of the two, which is ok and you hold.

66: Again, using your core to hold position right and then you Гена слоули холд позишен энд зен.

67: Drop your hips down so the moment that you feel your back archi лайк зис зет, вен ю стоп окей, а gone too for white song this position, мембер, зис из экстрим, зис из экстрим.

68: The метал из good hold a position on this and slowly рок хип бэк.

69: Вон you get in to the position we have a nice comeback апп ту the beginning окей б ю гот и and you are to feel your back н ю стоп камбэк ин ту the position.

70: And remember to the new position ферст бофор ю окей, а на вен и soul this really really use for if you have you attention.

71: Он so окей.

72: Ok, not like to do, and the first is just like ok u k like out, if you feel.

73: Ok that нерв иис мою, стоп ей, but if you away фантастик райт пам лайк, a like this okay, thats the first step now the second step if you doing this.

74: And you like and you feeling pressure вот дэк лайк, лайк, окей.

75: Судан.

76: Апп с the head back down up as heard back you can also sit back on to the че и more комфор фор ю and do the same thing again мембер, кик лэйк, апп хэд бэк апп and and down.

77: Апп and back та та to lie through the groove н. Стречинг, а you wanna do i would say it to turn repetition он it.

78: Repetition 3 four sets окей, иф и more you just в glow flow into на push more is not better, right and so when you're getting to this position ей, for example, you, go like this.

79: Now на флору вот ю ду из на like this and feel hot line through the area окей энд.

80: The learn find a more and pump, ok, go, more and pump. And what you can you go into that фо?

81: Апп н окей флинта.

82: If you dont and more pain the corrs like or dont do this чай, пус со сейм го фло зе тейбл, зе тейбл фри гайз.

83: And this is how we do so we came up over here and first movement на дду из вигона фраст, а hips, контрактинг, ИНН, он, the usb and andy are спайн, окей, соу, итс хипс фо.

84: Contract in the alps.

85: And hold оппозишн.

86: Then you песет энд лет for dawn, Стикин от out, head up and you go contact, here in in a now, if you do контракшн лайк.

87: You don't push in to just go just н back off okay so again first thing you gonna do из Виго трастер хипс, фо контрактор, абс раунд зэк.

88: And drop down стик, её bat out let the summer go down head up контракт он to the лор ломбард, пайн энд холд, позишн эсеншл, вот дуин пампинг.

89: Диск we do this, and this is really good that сегменту моушен ин зе диск alan the fluid and trend to exchange бэк инфор.

90: Now get into this position ферст ту степс её in to this position here сет к into it have for.

91: And hold position and hold this position the твои секондс.

92: Ok come back up so that you do this моушен do about tennis so this, by one, ok and you do and the going.

93: The оо фо твенти райт Ван ю гонна ду to three sets окей нау лет se офис, а about and you really Ван.

94: Pump ю and you н. Флорист окей сет ин the position just.

95: This is the table on the floor, you and you do the sexy окей. Ю. Гонна траст-ка.

96: Do it in the city позишен лот оф the motion is this and that and help to pump бэк окей. Со джаст мэджин зис из ю оно форс.

97: The table, or or the floor under and you doing the exact.

98: In the motion окей, со и to be to do nain найти ни хип опенер, окей, со стёр.

99: This is the last i due to the floor шоу ю тунгл ингл хир н нл.

100: This бэку энд ю. И if you really tired by to the site so what do you up, so you в be straight up over this like here okay, and the action, она би.

101: Like that feel now than из in like this, but the н из happy here in the waste you calm down like from this so.

102: Member инглир ингл и and if you see you take so bring the апп со ю Новер топе найс н. Позишн энд вен ю. Бендинг фо зе.

103: And is gonna be here?

104: In the hips нот лайк зис си the difference i just Бендин, май май бэк i need to band hair of the waves н трек way okay, кипе кор энгейдж энден.

105: Burn right here the west and coming down like this is where you feel the шач перфектли файе форт фифти ту твенти секонд энд the back up and again фифти ту твенти секонд.

106: And he came back up okay so you won two three the worst of и again холдинг фифтин twenty seconds and really импортн и you want to band here at the waste нау. А when you экшели дуинг зе?

107: И import to breathe properly ни by then you, you wan to be out, so for you re take deep end, and when you go in to the stretch you breathe out what the?

108: Free space and allow you alice for, but not it cause everything to relax when you relax, you yeah but if you контрактинг из gone by heart стреч трай из rising ранвей.

109: Right way and you know future so to recap ü take a дипресси энд Бо.

110: One and you that really you can.

111: More and i want to do this with every you do бризин энд. Он that when you do that stretch райт and finally. Эксай, намбер, Тен дорвей.

112: Мостер ласт exercised вич из на help to экшели гив ю ди компрессов н back you can do inside of н ту м. If you have maybe all you can use the пола.

113: This here on the wall, and all you are do фейс зе фо май и and what do and you benji.

114: Liar to just for two worlds the ground with the slide по white here where you holding your hands and thats gonna love this air of you back to slowly джаст, она дикомпрессор апп, окей.

115: Three go nice н измен со slowly come down that the body or dawn бенджи энозис позишн окей, ген u gonna hold фифтин.

116: Окей, реген.

117: Drop фифтин twenty second hold and feel that nice t touch in the back now we talk about reading is so импортн райт соу ю ду the same thing н.

118: Loreal.

119: Everybody relax, эз ю love gravity to work and open up the discs ин е бэк.

120: Fantastic соу то fifteen twenty н u two three like.

121: Great work through оксисайзе нау камин апп ай гонна шоу ю. Экзакли хау гёте фри дили старайт энд вай ис world inside you gonna find её x with clear вижу прогресс.

122: So make её камбэк энд вот video again whenever you feel you need a quick рисет оо майдер он перформ ремембер repetition из вот help you, бадиса нау ай лав.

123: From you, which аксесас геев ю the most релив вот the city Сарик глайд, или the doorway ди компрешен, лин гохэн дроп н плот ми ноу иф зис видео help you go head like.

124: So more people in this this pain five сейф хелп энд ту сабскрайб иф ю вонт сейф на solutions to help you leave pain, project, pain and оо мобилити со ю кэн.

125: Living life now i link in the дискрипшен у get free disk релив а guy so the next video watch Ван.

126: Show you all how to fix, но.