Semana de alivio lumbar
Semana completa para reducir rigidez lumbar y de cadera, calmar molestias y reforzar el soporte diario del core.
- Sessions 7 sessions
- Difficulty Principiante
- Format Curated sequence
About this plan
Completa este plan en 7 días. Haz una rutina por día y prioriza comodidad y control en todo momento.
Who it may suit
Flexor organises Semana de alivio lumbar as a principiante plan sequence with 7 guided sessions in order. It is general wellness guidance — keep the range comfortable, breathe steadily, and choose the pace that suits you today.
Guided session sequence
7 guided sessions · follow the routines in order
- Session 1
Session 1
Reinicio de comodidad lumbar
Un reinicio lumbar suave de 9 movimientos: cat-cow, knees-to-chest y legs-up-wall usando tracción y una ligera flexión-extensión.
10 min
- Session 2
Session 2
Comodidad lumbar
Una sesión de espalda de recuperación activa de 13 movimientos: cat-cow, bridges, twists y figure four para la rigidez lumbar persistente.
13 min
- Session 3
Session 3
Apoyo de columna y core
Una secuencia controlada de tronco y cadera para el bracing, la conciencia del movimiento y un apoyo cómodo en el día a día.
14 min
- Session 4
Session 4
Comodidad de cadera a espalda
Un flujo de cadera a zona lumbar de 15 movimientos: figure four, kneeling psoas y spinal twist para la movilidad de la cadera y la comodidad de la espalda.
16 min
- Session 5
Session 5
Comodidad de glúteos e isquiotibiales
Una liberación de la cadena posterior de 16 movimientos: good mornings, rag doll y lying hamstring para glúteos e isquiotibiales tensos.
17 min
- Session 6
Session 6
Movilidad suave y respetuosa con los nervios
Un flujo suave amable con los nervios de 16 movimientos: trunk rotation, good mornings y figure-four twist para espaldas protegidas y sensibles.
17 min
- Session 7
Session 7
Recuperación: respiración y reinicio
Un reinicio de recuperación guiado por la respiración de 10 movimientos para el pecho, la columna y las caderas con doorway pecs, 90-90, couch stretch (estiramiento), cobra, camel y puppy pose.
10 min
Move comfortably
- Complete the routines in the listed order, usually one per day, and pause or repeat a session whenever you need to.
- Ease in gently and stay within a range that feels easy to control.
- Breathe steadily and never push into sharp or painful positions.
Flexor offers general fitness and wellness guidance only. It does not diagnose, treat, or prevent any condition. Speak with a qualified professional about pain, injury, or health concerns.
Related plans
More curated guided-session sequences to explore.
Preguntas habituales
What is Semana de alivio lumbar?
Semana de alivio lumbar is a curated stretching and mobility plan sequence in Flexor. Follow the guided routines in the listed order, usually one session per day, with clear next steps and progress tracking over time — it is not an AI-generated daily plan.
How many sessions are in Semana de alivio lumbar?
Semana de alivio lumbar has 7 guided sessions. Complete the routines in the listed order, usually one per day, and continue when you are ready.
¿Es la rutina Semana de alivio lumbar adecuada para principiantes?
Semana de alivio lumbar is set at a principiante level in Flexor. Move gently, breathe steadily, and stay in a comfortable range throughout each session.
Do I need equipment for Semana de alivio lumbar?
No special equipment is required. Each routine is a guided Flexor session you can follow with a little space to move comfortably.
Can this plan treat pain or injuries?
No. Plan sequences in Flexor support general wellness and mobility habits only. They are not physiotherapy, diagnosis, or medical treatment. Seek professional advice for pain, injury, or health conditions.
