Say Fu** You
to Pain and IM
ALS
GR E A
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Limitations
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I MA L S G
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Welcome to your free Program!
Spinal health
Know some more
INTRODUCTION TO
THE COURSE
Is lower back pain affecting your everyday
activities?
It doesn't have to anymore! Our experienced
physios have created the perfect program for
you: "Spinal health"
This program is designed to target common
causes of lower back pain, improving back
strength and mobility through biomechanically
safe exercises, stretches, and postural practices.
It's tailored for those with back discomfort who
need to start gently and gradually increase their
pace to prevent further injury.
It fits you!
The course is
Ideal for
Strains and sprains of the muscles and ligaments
Low back discomfort due to lifestyle choices, bad posture, work-related injuries,
and inactivity
Bad postures like forward head or kyphotic back.
Disclaimer: If you have any of the conditions mentioned below, it is suggested to get
professional advice before following this program
Cauda equina syndrome
Ankylosing spondylitis
Traumatic injury (fall from height or road traffic accident).
Get ready for it!
Features of The course
Course Duration: 1 Weeks (6 Days)
Visual Guidance: High-quality videos of exercises offering clear instructions on proper
form and technique.
Exercise sheet: The exercise sheet consists of the exercise protocol, workout
videos, allotted sets, repetitions, and intensity levels over time.
Progression criterion: Indicators are elaborated on the sheet to give a better
understanding of when to jump onto the next level.
Goal-setting: It is created to track individual goals which aids in keeping
participants motivated on their path to recovery.
Keep in mind!
IMPORTANt NOTEs
READ THE WHOLE MANUAL (START TO
END) BEFORE STARTING THE PROGRAM
EVERY EXERCISE IS HYPERLINKED, AS
SOON AS YOU CLICK ON THE EXERCISE
NAME - DETAILED VIDEO WILL POP UP
Day 1 LUMBAR STABILITY
ORDER EXERCISE REPS SET NOTES
1
Supine lumbar twist
10 reps
2
-
MOBILITY
2
Half kneeling thoracic rotation
10 reps
2
3
Kneeling T-spine extension
10 reps
2
-
4
World's greatest stretch
10 reps
2
-
5
Hip Airplanes
10 reps
2
-
6 Active lunge 10 reps 2 -
Supine SLR with iso hold
ACTIVATION
1
15 sec hold / 5 reps
3
2
Half sit up
15 sec hold / 5 reps
3
Brace first and then
3
Bridging with iso hold
15 sec hold / 5 reps
3
perform SLR
4
Captain Morgan 15 sec hold / 5 reps 3
1
Supine glute stretch
20 sec hold / 2 reps
1
-
Supine hamstring stretch
-
WORKOUT
2
20 sec hold / 2 reps
1
3
Prone quad stretch
20 sec hold / 2 reps
1
-
4
Child's pose
20 sec hold / 2 reps
1
-
5
Piriformis pigeon stretch
20 sec hold / 2 reps
1
-
6 Seated QL stretch 20 sec hold / 2 reps 1 -
Day 2 MOBILITY+STABILITY
ORDER EXERCISE REPS SET
1
Pelvic rocks
10 reps
2
2
Supine scorpion mobility
10 reps
2
MOBILITY
3
Hip capsular CARs
10 reps
2
4
Wall angel
10 reps
2
5
Hip opener
10 reps
2
6 Kneeling T-spine rotation 10 reps 2
1
Superman
15 sec hold / 5 reps
3
ACTIVATION
2
Deadbug
15 sec hold / 5 reps
3
3
High Plank iso hold
15 sec hold / 5 reps
3
4 One knee assisted side plank 15 sec hold / 5 reps 3
1
Supine glute stretch
20 sec hold / 2 reps
1
Supine hamstring stretch
WORKOUT
2
20 sec hold / 2 reps
1
3
Prone quad stretch
20 sec hold / 2 reps
1
4
Child's pose
20 sec hold / 2 reps
1
5
Piriformis pigeon stretch
20 sec hold / 2 reps
1
6 Seated QL stretch 20 sec hold / 2 reps 1
Day 3 STRENGTH+FLEXIBILITY
ORDER EXERCISE REPS SET
1
Cat and camel
10 reps
2
MOBILITY
2
Downward dog to cobra
10 reps
2
3
Thoracic spine widmill
10 reps
2
4
Donkey kicks
10 reps
2
5 Prone scorpion 10 reps
2
1
Deadbug leg raises
15 sec hold / 5 reps
3
ACTIVATION
2
Clamshells
15 sec hold / 5 reps
3
3
Single leg bridge
15 sec hold / 5 reps
3
4
Bird and dog
15 sec hold / 5 reps
3
5 Prone Leg Raises over Db's 15 sec hold / 5 reps 3
1
Supine glute stretch
20 sec hold / 2 reps
1
WORKOUT
2
Supine hamstring stretch
20 sec hold / 2 reps
1
3
Prone quad stretch
20 sec hold / 2 reps
1
4
Child's pose
20 sec hold / 2 reps
1
5
Piriformis pigeon stretch
20 sec hold / 2 reps
1
6 Seated QL stretch 20 sec hold / 2 reps 1
Day 4 STRENGTH+FLEXIBILITY
ORDER EXERCISE REPS SET NOTES
1
Supine lumbar twist
10 reps
2
-
MOBILITY
2
Half kneeling thoracic rotation
10 reps
2
3
Kneeling T-spine extension
10 reps
2
-
4
World's greatest stretch
10 reps
2
-
5
Hip Airplanes
10 reps
2
-
6 Active lunge 10 reps
2
-
ACTIVATION
Supine SLR with iso hold
15 sec hold / 5 reps
3
Half sit up
15 sec hold / 5 reps
3
Brace first and then
Bridging with iso hold
15 sec hold / 5 reps
3
perform SLR
3
Captain morgan 15 sec hold / 5 reps
3
1
Supine glute stretch
20 sec hold / 2 reps
1
-
WORKOUT
2
Supine hamstring stretch
20 sec hold / 2 reps
1
-
3
Prone quad stretch
20 sec hold / 2 reps
1
-
4
Child's pose
20 sec hold / 2 reps
1
-
5
Piriformis pigeon stretch
20 sec hold / 2 reps
1
-
6 Seated QL stretch 20 sec hold / 2 reps 1 -
Day 5 STRENGTH+FLEXIBILITY
ORDER EXERCISE REPS SET
1
Pelvic rocks
10 reps
2
MOBILITY
2
Supine scorpion mobility
10 reps
2
3
Hip capsular CARs
10 reps
2
4
Wall angel
10 reps
2
5
Hip opener
10 reps
2
6 Kneeling T-spine rotation 10 reps 2
ACTIVATION
Superman
1
15 sec hold / 5 reps
3
Deadbug
2
15 sec hold / 5 reps
3
High Plank iso hold
3
15 sec hold / 5 reps
3
One knee assisted side plank
4 15 sec hold / 5 reps 3
1
Supine glute stretch
20 sec hold/2 reps
1
WORKOUT
2
Supine hamstring stretch
20 sec hold/2 reps
1
3
Prone quad stretch
20 sec hold/2 reps
1
4
Child's pose
20 sec hold/2 reps
1
5
Piriformis pigeon stretch
20 sec hold/2 reps
1
6 Seated QL stretch 20 sec hold/2 reps 1
Day 6 STRENGTH+FLEXIBILITY
ORDER EXERCISE REPS SET
Cat and camel
MOBILITY
1
10 reps
2
2
Downward dog to cobra
10 reps
2
3
Thoracic spine widmill
10 reps
2
4
Donkey kicks
10 reps
2
5 Prone scorpion 10 reps 2
1
Deadbug leg raises
15 sec hold / 5 reps
3
ACTIVATION
2
Clamshells
15 sec hold / 5 reps
3
3
Single leg bridge
15 sec hold / 5 reps
3
4
Bird and dog
15 sec hold / 5 reps
3
5 Prone Leg Raises over Db's 10 reps 3
1
Supine glute stretch
20 sec hold / 2 reps
1
WORKOUT
2
Supine hamstring stretch
20 sec hold / 2 reps
1
3
Prone quad stretch
20 sec hold / 2 reps
1
4
Child's pose
20 sec hold / 2 reps
1
5
Piriformis pigeon stretch
20 sec hold / 2 reps
1
6 Seated QL stretch 20 sec hold / 2 reps 1
Criterion to progress further
Progression Criterion
Day 1 Able to do scapular push-ups with ease; shoulder CARs possible atleast
till mid-rang
Day 2 Able to do thoracic rotations with proper breathing control and near to
complete rang
Day 3 Spinal wave doable smoothly without any pain; Other knee completely
straight during T-stretch mobilit
Day 4 Half pancake stretch is easy to attai
Day 5 Ankle sit leg lifts doable with ease and no pain; walk the dog position is
attainable with 10 reps at onc
Day 6 Wrist walk doable without pain through entire range; shoulder circles
easy through entire range
LINK
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shilpa
Shilpa Gadam | Engineer
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shilpa
California | 56
If they can shilpa
recover,
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shilpa Rajvardhan | 19
Crazy for mountains
what is
stopping LINK LINK LINK LINK
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you?
LINK LINK LINK LINK Jasraj | Jodhpur
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Goldsmith | 41
Arun Krishnan Periya | 28
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