Massage Routine
Exercises in Order
- Glutes
- Quads (Thighs)
- Mid-Back Open
- Lats
- Inner Thigh on Block
- Calves
- Hamstrings on Chair
- Feet
- Low Back on Wall
- QL on Wall (Below Ribs, Above Pelvis)
- Pecs on Wall
- Upper Traps
- Neck with Fingers
👋 Introduction
Welcome to the Back Pain Fix!
Print the workbook 🔑
How to Get the Most Out of This Program
Program Overview and Schedule
Necessary Equipment
Starting New Exercises - Safety and Intensity
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🌱 Phase 1: Restore
Phase 1 Introduction
Lifestyle Changes for Phase 1
🗓 Phase 1 Workout Schedule
Extra Exercise for the Extra Motivated - Phase 1
Special Advice for Athletes
Workouts for Phase 1
Phase 1 Morning Workout
Phase 1 Mobility 1 Workout
Phase 1 Mobility 2 Workout
Phase 1 Mobility 3 Workout
Phase 1 Mobility 4 Workout
Phase 1 Mobility 5 Workout
Phase 1 Mobility 6 Workout
Asymmetry Routine
Massage Routine
🌿 Phase 2: Stabilize
Phase 2 Welcome
Phase 2 Lifestyle Changes
🗓 Phase 2 Workout Schedule
Extra Exercise for the Extra Motivated - Phase 2
Workouts for Phase 2
Phase 2 Morning Workout
Phase 2 Mobility 1 Workout
Phase 2 Mobility 2 Workout
Phase 2 Mobility 3 Workout
Phase 2 Mobility 4 Workout
Phase 2 Strength Workout
Asymmetry Routine
Massage Routine
🌳 Phase 3: Expand
Phase 3 Introduction
Phase 3 Lifestyle Changes
🗓 Phase 3 Workout Schedule
Extra Exercise for the Extra Motivated - Phase 3
Workouts for Phase 3
Phase 3 Morning Workout
Phase 3 Mobility 1 Workout
Phase 3 Mobility 2 Workout
Phase 3 Mobility 3 Workout
Phase 3 Mobility 4 Workout
Phase 3 Strength 1 Workout
Phase 3 Strength 2 Workout
Asymmetry Routine
Massage Routine
🏁 Wrap-up and FAQs
Phase 3 Complete! What now?!
❓ FAQ and Troubleshooting
The 1 Hour Bedtime Buffer
Is Exercise Really a Cure?