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Description

There is more to fixing back pain, as outlined in the book by spine specialist Stuart McGill, than just these exercises. Finding your pain triggers and avoiding them, developing patterns of movement which minimize spine flexion/extension, a progressive program of walking 3x a day... Do these exercises at a slow pace, don't push too hard. Descending pyramid of reps/set: ex. 6, 4, 2


Exercises

Set 1: 1 round
Cat Cow
Cat Cow
1 minute

Set 2: 1 round
Bird Dog
Bird Dog
2 minutes
Rest
Rest
30 seconds
Bird Dog
Bird Dog
1 min 30 secs
Rest
Rest
30 seconds
Bird Dog
Bird Dog
1 minute
Rest
Rest
30 seconds

Set 3: 1 round
Curl Ups
2 minutes
Rest
Rest
30 seconds
Curl Ups
1 min 30 secs
Rest
Rest
30 seconds
Curl Ups
1 minute
Rest
Rest
30 seconds

Set 4: 1 round
Left Side Elbow Knee Planks
2 minutes
Right Side Elbow Knee Planks
2 minutes
Rest
Rest
30 seconds
Left Side Elbow Knee Planks
1 min 30 secs
Right Side Elbow Knee Planks
1 min 30 secs
Rest
Rest
30 seconds
Left Side Elbow Knee Planks
1 minute
Right Side Elbow Knee Planks
1 minute
Great Job!
5 seconds


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