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Description

This workout is designed to improve strength and flexibility in your back. Even though this workout is the start to a long road ahead, please show this to your doctor, and allow for any modifications necessary for your particular frame. Ensure you protect your spine by engaging your core, or performing ab hollowing throughout this, and every workout.


Exercises

Set 1: 3 rounds
Overhead Stretches
Overhead Stretches
30 seconds
Right Side Stretch
Right Side Stretch
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds
Torso Twists
Torso Twists
30 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
15 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
15 seconds
Hamstring Stretches
Hamstring Stretches
20 seconds
Quad Stretches
Quad Stretches
10 seconds
Gate Openers
Gate Openers
5 reps
Horse Stance
Horse Stance
20 seconds
Pretzel Stretches
Pretzel Stretches
10 seconds

Set 2: 1 round
Pelvic Tilts
Pelvic Tilts
5 reps
Knee Folds
Knee Folds
3 reps
Bent Knee Twists
Bent Knee Twists
3 reps
Ab Curls
Ab Curls
10 reps
Half Cobra Pose
Half Cobra Pose
2 minutes
Cat Cow
Cat Cow
10 seconds
Child's Pose
Child's Pose
10 seconds
Bird Dog
Bird Dog
5 reps
Pelvic Tilt Bridge
Pelvic Tilt Bridge
8 reps

Workout Discussion

19 Sep
Tracy, It is safe. I highly suggest that you go at your own pace. I have used this program on a client with 2 emergency back surgeries for ruptured discs. Now has sciatica, arthritis in the hips and neck, and occasional drop foot. If the pain is more than mild, then stop immediately.
07 Sep
is this safe for someone recovering from major back surgery that was screwed up? my discs were calcified so they used a hammer and chisel to remove them and now i have constant pain and if i over use it, my left leg goes numb and wont support me.
30 Jun
Hey! Sorry for the delay. I'll work on it. Stay tuned!
11 May
Do you have one for a knee recovery?

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