Rückenschmerzen plagen mehr als 58 Mio. Menschen jedes Jahr in Deutschland. Das sind dramatische Zahlen, die uns täglich dazu motivieren, jeden Tag Übungen zu zeigen, mit denen sich jeder selbst gegen diese Rückenschmerzen helfen kann. Und mittlerweile belegen sogar Studien die Wirksamkeit – Mehr dazu im Video.
🌐 Dieses Video wurde nach unserem Prozess zur redaktionellen und medizinischen Qualitätssicherung bearbeitet: ↪ https://www.liebscher-bracht.com/youtube/ 💬 Solltest du Anmerkungen zum Inhalt dieses Videos haben, oder doch einmal einen Fehler entdecken, freuen wir uns, wenn du uns dein Feedback mitteilst: ↪ https://lie-br.com/yt-feedback
📂 Studien: Die Grundlagen der gezeigten Übungen (Dehnzeiten und Wirkungsweisen) basieren neben unseren langjährigen Erfahrungen unter anderem auf diesen Studien: ► Self-Management of Arthritis Symptoms by Complementary and Alternative Medicine Movement Therapies ↪ http://doi.org/10.1089/acm.2015.0222 ► Non-local Acute Passive Stretching Effects on Range of Motion in Healthy Adults ↪ https://doi.org/10.1007/s40279-020-01422-5
📲 𝙎𝘾𝙃𝙈𝙀𝙍𝙕𝙁𝙍𝙀𝙄 𝙈𝙄𝙏 𝘿𝙀𝙍 𝙇𝙄𝙀𝘽𝙎𝘾𝙃𝙀𝙍 & 𝘽𝙍𝘼𝘾𝙃𝙏 𝘼𝙋𝙋: Wir unterstützen dich, motiviert und schmerzfrei zu bleiben. Dich erwartet jeden Tag eine neue 7-Minuten-Übungseinheit mit Roland sowie das exklusive Sonntags-Training und Übungen für jeden Schmerzbereich. Jetzt 30 Tage kostenfrei testen ↪ https://lie-br.com/app-yt
↪︎ Roland Liebscher-Bracht und Dr. Petra Bracht haben das Informationsangebot sorgfältig erwogen und geprüft. Nach bestem Wissen und Gewissen stellen sie Ihnen ihre persönlichen Erkenntnisse und Erfahrungen der letzten 30 Jahre zur Verfügung. Dennoch müssen wir Sie auf folgende rechtliche Hinweise aufmerksam machen:
Das Informationsangebot von Liebscher & Bracht dient ausschließlich Ihrer Information und ersetzt in keinem Fall eine persönliche Beratung, Untersuchung oder Diagnose durch einen approbierten Arzt. Die von uns zur Verfügung gestellten Inhalte können und dürfen nicht zur Erstellung eigenständiger Diagnosen verwendet werden.
Die Inhalte dienen ausschließlich der Hilfe zur Selbsthilfe bei Wohlbefindlichkeitsstörungen. Eine Behandlung von Krankheiten im medizinischen Sinne findet nicht statt.
Bewegungseinschränkungen und Schmerzen können auf verschiedenen Ursachen beruhen, die sich nicht aus der Ferne beurteilen oder behandeln lassen. Daher können wir dazu auch keine Heilversprechen oder Erfolgszusagen machen.
Almost 90% of the participants were able to improve their pain in the lower back with these exercises
after only one week of practice.
And not only that, the overwhelming majority felt much more mobile afterwards.
These are the results of a current study in which the effectiveness of the back exercises
from the Liebschaum-Pracht app was examined.
This is a first, small study, but already promising
evidence of the enormous effectiveness of the back exercises from our app.
Something that we have been observing for decades in patients and course participants.
You can find all the scientific details about the study via the link in the video description.
And now it starts.
I will show you two of these exercises from the study and I am convinced that you have very,
very good chances that they will help you just as well as the study participants.
You can get the complete exercise from the study for participating in our Liebschaum-Pracht app.
You can now test our app for free for 30 days.
Simply click on the link in the video description or up here on the info card.
The exercises are intended directly for participating, so you can join René
together, who will show you, start right away.
We'll start now, but no, first of all, please do the following.
Feel in your back.
If you have back pain, maybe you can release it if you don't bend forward a bit,
if you don't stretch back a bit, maybe you go to the side, maybe you turn.
Just try it.
Why?
So that you get a feeling for your pain or for your tension,
just to perceive yourself.
Perceiving is half of the battle, I always say, because if you can perceive yourself
consciously in which position it hurts, when it doesn't hurt, less pain, more pain,
then you get more and more overview of what kind of situations in everyday life bring you in there,
and which exercises you do bring you out.
So feel in there for a moment.
If there is something important, make a comment and describe what you feel.
And then take a seat like René on a chair.
It can be a chair with a leash, it can also be a chair without a leash, it doesn't matter.
The important thing is, you sit straight now and turn to the right side, and grab
with your hand on the chair, on the leash, wherever you have something to grab, and help yourself
to pull yourself around with your hands.
Now it is important that you don't slip on the chair, because if the
buttocks turns with it, then the stretch is not as strong as it could be.
René could now, for example, make the knees a little apart, so that the legs
against the lateral lean, so to speak.
If you don't have a lateral lean and you notice that you are sliding on the chair because it is maybe
is smooth, then hook yourself with your feet into the legs.
That would also be a possibility.
In any case, make sure that the buttocks does not turn with it.
And then pull yourself to the right, as René already does.
Go into the stretch now, the head doesn't really matter, you can turn your head with it,
then you have an even better effect, also up here in the neck area, but it doesn't have to be.
It's about the lower back now.
What exactly are we training with this exercise?
Oh, a lot of different muscles.
A lot of different muscles that are now turning and fast, that have to give up when turning.
And because we do that far too rarely, they are usually too short.
And we want to pull them longer now, by pulling them.
Our way of dealing with pain and tension is very, very simple.
What is too short, we pull it, then it gets longer, and the pain is usually better
or completely gone.
Always keep pulling.
Describe where you feel it.
Well, in principle, it's a rotation, and that's exactly how I feel right now.
It's going to be like you say, stretched.
But do I keep holding on?
Yes.
But where does it pull?
Describe it.
Is it the belly?
Is it the pelvis?
No, behind, above the buttocks.
The lumbar spine, maybe?
Yes.
Direction upwards.
Okay.
Always stretch in all the time, so that the structure can give in.
After 30 seconds, as we know, and from experience we experience that too,
after 30 seconds, it gets stronger and stronger, so that the structure gives in.
That's what the fascia research says, yes.
We've achieved that well now.
And now, attention, René, hold on tight.
I can't do more.
You don't need more either.
And now you're going into the left rotation, but hold on tight.
So you're tightening up now, you at home too, please.
You're tightening up now, as if you want to turn to the left.
He means as if.
We're not really doing it.
Exactly.
Okay.
Yes, you turn as if, but it doesn't allow your body to do so, because you're holding it
tight.
And loosen up again and turn in further.
There's a piece again.
Did you notice?
Yes.
By the way, an interesting test for you at home could be, also for you, René,
if your chair is always in the same place, you just look, including head rotation,
how far you can look now.
Yes.
And then you have a degree of your rotation.
So look how far, or take it, notice how far you can look.
And now turn to the left again, but hold on tight.
Yes.
Hold on tight, hold on tight, turn to the left with all your strength,
let go again, turn to the right again.
It's a very nice piece, Roland, how it goes again.
How much was that on the wall?
A meter?
I can't estimate it, but I got a bit further.
Yes, yes.
Yes, you are now almost 90 degrees with the body, almost 90 degrees with the shoulder strap
turned.
In the beginning it was a maximum of 60 or so.
I wouldn't have thought it would go any further, so not even with exercise.
Watch out, we'll put another one on it, you at home too, yes.
You turn to the left again now, but hold on tight.
Fully motivated, because you notice how it works.
Wow, guys.
Don't let go, don't let go, don't let go.
Turn, but you just went a little bit with it, you can't go with it.
Yes.
You have to relax, you have to work without moving the torso.
So, increase again, increase again, let go again, yes.
Yes.
And then slowly get out again.
Slowly get out again, move slowly.
And what is necessary now?
The other side.
Oh dear.
Turn to the other side.
And if you have felt now, there is already something with you that feels less intense,
maybe a change.
Write a comment.
Please keep us up to date, yes.
And now it goes to the left.
Turn really nice to the left.
And breathe nicely.
And now let's pay attention to the breathing.
You breathe in, and when you exhale, you turn a little bit
further.
Breathe in very consciously, and when you exhale, a little bit further.
Because exhalation is always relaxation, and you can use this relaxation
to get further into the stretch.
This is a body that tolerates better.
Breathe in again, and exhale, and go on.
Now stay right there.
I can't go any further.
Yes, you don't have to.
Where do you feel the stretch now?
On the left.
I can show.
Do not show, hold on.
Above the buttocks, to the back, up to the armpit.
Up to the armpit even?
Yes.
Nice.
The more stretch you feel, the better it is.
Because the more structures, the more you pull on some structures that
afterwards provide you with more well-being.
So, and now you also tense against this.
Tense to the right, but hold on.
Tense nicely to the right.
You can use all your strength, just not jerky.
Increase slowly.
Increase more and more.
Relax and turn further to the left.
Yes.
Now it's a little more, yes.
And without problems, so without pain, without anything.
I couldn't do that before.
Okay, now go back in until you feel the stretch pain enough.
Yes.
And now turn to the right again.
But hold on.
Yes.
Always keep in mind, you turn as hard as possible to the right, always hold on
so that you don't make any movements.
Relax again and a little further.
Do you actually see that?
Yes, yes.
You can see that.
Yes, yes.
And again.
Turn to the right, but hold on.
Attention, hold on.
Turn closer.
Concentrate on turning.
You do it at home, don't you?
Tighten up.
Yes, tighten up, relax again and go out.
Do you want to go a little further in?
Okay, you can do that too.
Yes.
But you notice, right?
It's clear.
It's awesome.
And slowly out again.
So, you too at home, go out slowly, maybe get up, walk around a bit,
just feel in, and write us again in the comment what I did.
If you are excited, already now, then give us a little thumb.
We come to the second exercise.
Please go like René into the quadruped position.
And now it's about making your back round down here.
So I press up so that it is very round.
Yes.
Cat hump.
Yes, but without BWS.
Just make a cat hump down here, yes.
Not up here, just down there.
That's important.
It's about the lower back.
Go out of the hollow back, so to speak.
So, René, now control that you stay the same in the back, but with your
strips you want to sag more and more forward down.
Yes, the arms stay completely stretched.
Oh, that's going to be difficult.
That will be difficult.
Control it at home too, yes.
Try to stay out of the hollow back as long as possible.
Stay round in the back.
But no, no, no.
Take your hands a little further forward.
Do you have more space?
Yes.
That's the problem.
But stay round here and go down.
Stay round and come down.
Arms stay stretched.
No, no, not too far forward.
Stay like that.
Yes.
Take your hands back a little.
Otherwise you are too far in.
Yes.
And always.
But now it doesn't go any other way.
Exactly.
At some point, at some point you have to go more and more into the hollow back.
The important thing is that the strips go ahead.
Yes.
The strips go ahead and not the belly goes ahead.
That would be a completely different control.
Yes.
Don't let your belly hang through.
Let the strips hang through.
Because then we go to the hip with the stretch.
And that is the main problem with back pain in the lower region, according to our experience.
Yes.
That looks good now, René.
And now we put one on.
Now please take your right knee out and put your right foot on the inside of the left knee.
One after the other.
Right knee out.
Yes.
Put your right foot on the inside.
This one?
Yes.
Look, I'll help you.
Yes.
Ah.
Go down a little with your knee again.
Yes.
That's the position.
Yes.
The middle of the foot touches the knee, so to speak.
Okay.
And now you notice, it feels a little different, right?
Yes.
It is also again on my left hip, up to the foot, I notice the tension.
Or how do you say?
The stretch.
Yes.
