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Workout 1 — Lying-Down Spasm Release
15.9 min readvideo
Hello everyone! We're starting our first workout, and these first exercises will be done lying down. With hernias, we don't lie down this way and never get up like this, to avoid worsening the condition. We lower ourselves, supporting with an arm, lie on our side, and slowly roll onto our back. Bend...
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In this lesson you will learn:
- How to safely lie down and get up with a hernia (the single most ignored skill)
- Diaphragmatic breathing as the first input — releasing the muscles before stretching them
- Why pelvic tilts produce immediate relief without any 'super amplitude'