FIT5.com
Introducing PillaRX
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FIT5.com
Introducing PillaRX
0
FIT5 Solutions

Exercises for Back Pain with Videos



PillaRX Exercise - 1. Leg Lifts
1. PillaRX Leg Lifts Step 1. Stand in front of the PillaRX and pull the handles down a bit with straight arms. Step 2. Lift your left leg while keeping your knee as high as possible. Hold for a moment. Step 3. Lower your left leg back to the starting position. Step 4. Repeat the same process with your right leg.  
PillaRX Exercise - 2. Crunches
2. PillaRX Crunches Step 1. Stand with your feet shoulder-width apart and hold the handles of the PillaRX. Step 2. Position the product approximately one-arm distance from your shoulders. Step 3. Bend forward while pulling the handles down until the middle of the pillar, engaging your abs muscles. Step 4. Hold this position for half a second, feeling the contraction in your core muscles. Step 5. Slowly raise your upper body by letting the handles lift you.
PillaRX Exercise - 3. Lunges
3. PillaRX Lunges Step 1. Hold the pillar with one hand, while placing the other hand on your hip. Step 2. Take a step forward with one leg, ensuring your back is straight. Step 3. Slowly bend both knees until your back knee is just above the floor. Step 4. Push off with your front foot and return to the starting position. Step 5. Repeat the movement, alternating legs for each repetition.
PillaRX Exercise - 4. Twists
4. PillaRX Twists Step 1. Place the pillar over your shoulder at the back of your neck. Step 2. Hold the pillar with both hands laterally. Step 3. Rotate your spine to the left, performing a full 90-degree twist while looking behind you. Step 4. Return to the starting position and repeat the twist to the right side.
PillaRX Exercise - 5. Cat Cow
5. PillaRX Cat Cow Step 1. Hold the handles of the PillaRX, ensuring the pillar is one-leg distance from your shoulders. Step 2. Tilt your upper body forward, keeping your arms straight and your spine forming an arch. Step 3. Slightly pull down the handles to engage your core muscles. Step 4. Curve your spine by flexing your abs and pulling the handles closer to you. Step 5. Repeat the movement, alternating between arching and curving your spine.
PillaRX Exercise - 6. Knee Drops
6. Knee Drops Step 1: Lie down on your back on the floor with your knees bent and feet touching the ground. Step 2: Pull your right knee towards your chest, then gently drop it to the right side. Step 3: Rotate your right thigh to the left, extending your right leg. Step 4: Repeat the same steps with your left leg.
PillaRX Exercise - 7. Bridges
7. Bridges Step 1: Lie down on your back on the floor with your knees bent and feet touching the ground. Step 2: Lift your hips off the floor by flexing your buttocks, raising them as high as possible. Step 3: Hold this position for a moment, feeling the muscles in your hips and lower back. Step 4: Lower your hips back down to the starting position and repeat.
PillaRX Exercise - 8. Hip Twists
8. Hip Twists Step 1: Lie down on your back on the floor with your knees bent and feet touching the ground. Step 2: Lift your hips off the floor by flexing your buttocks, holding this position. Step 3: Rotate your hips 45 degrees to the left, then to the right, in the desired number of repetitions. Step 4: Lower your hips back down to the starting position once you have completed the repetitions.
PillaRX Exercise - 9. Push Pull
9. Push Pull Step 1: Lie down on your back on the floor with your knees bent and feet touching the ground. Step 2: Pull both knees toward your chest, keeping them bent. Step 3: Hold your right knee from behind and hold your left knee from the front. Step 4: Apply a pull on your right knee with your hand, trying to move your leg away from your chest, generating opposite forces between your hand and leg. Step 5: Simultaneously, apply a push on your left knee, trying to move it closer to your chest, generating opposite forces between your hand and leg. Step 6: Swap hand positions and repeat the same steps, pushing your right knee and...
PillaRX Exercise - 10. Butterfly
10. Butterfly Step 1: Sit down on the floor with your legs bent, knees to the side, and feet facing each other, resembling the wings of a butterfly. Step 2: Curve your back and lean forward onto your legs. Step 3: Gently push down on your knees with your forearms. Step 4: Extend your legs while keeping the leaning position, feeling the stretch in the back of your legs.