The video features Guilherme Stellbrink, a physiotherapist, who shares two exercises to help alleviate lower back pain caused by activities at home or work, such as sitting or standing for long periods.
Exercise 1:
- Use a towel or strap as a lever to stretch the lumbar region.
- Position the towel at the level of the navel, between the lumbar and thoracic regions.
- Raise arms diagonally and pull upwards while inhaling, then release while exhaling.
- Repeat for 10 times.
Exercise 2:
- Stand with your arm at arm's length against a wall.
- Position your leg in front, with your foot bent.
- Push your arm against the wall, pulling your hips, and raise your other arm while keeping your head aligned.
- Hold for a few seconds, then release slowly.
- Repeat on the other side.
- Do three series, increasing the intensity of the stretch in each series.
The exercises aim to decompensate the forward bending movements people often make and promote relaxation and stretching of the muscles in the lumbar region.
Here are the key facts extracted from the text:
1. The speaker is a physiotherapist named Guilherme Stellbrink.
2. He has a YouTube channel called Fisioprev.
3. The video is about exercises to help alleviate lower back pain.
4. The speaker suggests that bending down and lifting can cause pressure on the spine.
5. He recommends doing exercises to compensate for the movements that cause back pain.
6. The first exercise involves using a towel or strap to support the lumbar region.
7. The second exercise involves standing next to a wall and stretching the quadratus lumborum muscle.
8. The exercises should be done slowly and smoothly, without generating pain.
9. The speaker recommends doing the exercises 10 times.
10. He suggests that prevention is the best medicine for avoiding back pain.
11. The exercises can help improve flexibility and reduce pain in the lower back.
12. The speaker encourages viewers to subscribe to his channel and share the video with others who may benefit from it.