Bounce back faster from back pain and prevent (or minimize) future flare-ups | pelvic stability, core strength, mobility
What you'll learn
Understand root causes of back pain
Learn how the back works
Learn the right stretches and exercises for your back
Understand how to progress your program as you heal
Prevent injuries with "prehab" exercises and mobility work
Requirements
No experience needed
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FILE LIST
Filename
Size
~Get Your Files Here !/1. Introduction/1. Introduction.mp4
61.3 MB
~Get Your Files Here !/1. Introduction/2. How The Back Works.mp4
55.2 MB
~Get Your Files Here !/1. Introduction/3. Problem Areas What to Address and Why.mp4
11 MB
~Get Your Files Here !/1. Introduction/4. Tips to Help Your Healing.mp4
165.8 MB
~Get Your Files Here !/1. Introduction/4.1 Traction tutorial McKenzie press-ups & inversion table (video).html
89 B
~Get Your Files Here !/1. Introduction/5. Knowledge Check.html
138 B
~Get Your Files Here !/2. Mobility & Flexibility/1. Why Mobility is Important.mp4
26.7 MB
~Get Your Files Here !/2. Mobility & Flexibility/2. Spinal Range-of-Motion Drills.mp4
171.6 MB
~Get Your Files Here !/2. Mobility & Flexibility/2.1 How to do a cat-to-cow flow (video).html
104 B
~Get Your Files Here !/2. Mobility & Flexibility/2.2 How to do a lumbar rock (video).html
104 B
~Get Your Files Here !/2. Mobility & Flexibility/2.3 How to do banana pose (video).html
104 B
~Get Your Files Here !/2. Mobility & Flexibility/2.4 How to do windshield wipers (video).html
89 B
~Get Your Files Here !/2. Mobility & Flexibility/3. Hamstring Flexibility Stretches for Hamstrings.mp4
218.6 MB
~Get Your Files Here !/2. Mobility & Flexibility/3.1 Hamstring stretches (video).html
89 B
~Get Your Files Here !/2. Mobility & Flexibility/4. Hip Flexor Stretches Why You Need Them and How to Choose Your Best Version.mp4
81.2 MB
~Get Your Files Here !/2. Mobility & Flexibility/4.1 Kneeling hip flexor stretch.html
104 B
~Get Your Files Here !/2. Mobility & Flexibility/4.2 Standing hip flexor stretch.html
104 B
~Get Your Files Here !/2. Mobility & Flexibility/4.3 Standing hip flexor stretch using a chair (video).html
89 B
~Get Your Files Here !/2. Mobility & Flexibility/5. Why You Should Stretch Your Quadriceps (And How to Do It).mp4
85.7 MB
~Get Your Files Here !/2. Mobility & Flexibility/5.1 Kneeling rear-foot-elevated quad stretch.html
104 B
~Get Your Files Here !/2. Mobility & Flexibility/5.2 Prone quad stretch with strap (video).html
104 B
~Get Your Files Here !/2. Mobility & Flexibility/5.3 Standing quad stretch (video).html
104 B
~Get Your Files Here !/2. Mobility & Flexibility/6. Glute Flexibility and Stretches.mp4
37.5 MB
~Get Your Files Here !/2. Mobility & Flexibility/6.1 Lying cross-body glute stretch.html
104 B
~Get Your Files Here !/2. Mobility & Flexibility/6.2 Supine knee hug glute stretch (video).html
104 B
~Get Your Files Here !/2. Mobility & Flexibility/7. The Piriformis What It Is and How to Stretch It.mp4
120.9 MB
~Get Your Files Here !/2. Mobility & Flexibility/7.1 Piriformis stretch seated, lying, and prone versions (video).html
89 B
~Get Your Files Here !/2. Mobility & Flexibility/8. Other Areas Optional Stretches for Better Results.mp4
244.3 MB
~Get Your Files Here !/2. Mobility & Flexibility/8.1 Calf stretch on slant board (video).html
89 B
~Get Your Files Here !/2. Mobility & Flexibility/8.2 Calf stretch on step.html
89 B
~Get Your Files Here !/2. Mobility & Flexibility/8.3 Calf stretch using a wall (video).html
89 B
~Get Your Files Here !/2. Mobility & Flexibility/8.4 Hip adductor stretch - butterfly (video).html
104 B
~Get Your Files Here !/2. Mobility & Flexibility/8.5 Hip adductor stretch - kneeling dynamic (video).html
104 B
~Get Your Files Here !/2. Mobility & Flexibility/9. Do a Favor for Other Learners.mp4
10.1 MB
~Get Your Files Here !/2. Mobility & Flexibility/9.1 Your UDEMY My Learning page.html
108 B
~Get Your Files Here !/3. Strengthening Exercises/1. Overview of Strengthening Exercises.mp4
17 MB
~Get Your Files Here !/3. Strengthening Exercises/10. Pelvic Floor and Diaphragm Why You Should Exercise Them (And How).mp4
222.2 MB
~Get Your Files Here !/3. Strengthening Exercises/10.1 Deep breathing drills (video).html
89 B
~Get Your Files Here !/3. Strengthening Exercises/10.2 Rebounding (how-to video).html
89 B
~Get Your Files Here !/3. Strengthening Exercises/2. Pelvic Tilt & Abdominal Bracing.mp4
70.5 MB
~Get Your Files Here !/3. Strengthening Exercises/3. Lower Ab Exercises.mp4
174.9 MB
~Get Your Files Here !/3. Strengthening Exercises/3.1 How to do dead bugs (video).html
89 B
~Get Your Files Here !/3. Strengthening Exercises/3.2 If your back isn't ready for dead bugs, try leg slides (video).html
89 B
~Get Your Files Here !/3. Strengthening Exercises/4. Transverse Ab Exercises.mp4
58.8 MB
~Get Your Files Here !/3. Strengthening Exercises/4.1 the proper way to do a plank (video).html
89 B
~Get Your Files Here !/3. Strengthening Exercises/5. Oblique Ab Exercises.mp4
96.1 MB
~Get Your Files Here !/3. Strengthening Exercises/5.1 How to do a side plank (video).html
89 B
~Get Your Files Here !/3. Strengthening Exercises/5.2 How to do hip shrugs (video).html
89 B
~Get Your Files Here !/3. Strengthening Exercises/6. Glute & Hamstring Exercises.mp4
122.4 MB
~Get Your Files Here !/3. Strengthening Exercises/6.1 How to do a bridge (video).html
104 B
~Get Your Files Here !/3. Strengthening Exercises/6.2 How to do a one-leg glute bridge (video).html
104 B
~Get Your Files Here !/3. Strengthening Exercises/6.3 How to do standing hip extension (video).html
104 B
~Get Your Files Here !/3. Strengthening Exercises/6.4 How to do supine hip extension with stability ball (video).html
89 B
~Get Your Files Here !/3. Strengthening Exercises/7. Hip Abduction Exercises.mp4
143.8 MB
~Get Your Files Here !/3. Strengthening Exercises/7.1 Clamshell tutorial (video).html
104 B
~Get Your Files Here !/3. Strengthening Exercises/7.2 Side-lying hip abduction tutorial (video).html
104 B
~Get Your Files Here !/3. Strengthening Exercises/7.3 Standing hip abduction using a wall tutorial (video).html
104 B
~Get Your Files Here !/3. Strengthening Exercises/8. Hip Adduction Exercises.mp4
43.4 MB
~Get Your Files Here !/3. Strengthening Exercises/8.1 Bridge with hip adduction tutorial (video).html
89 B
~Get Your Files Here !/3. Strengthening Exercises/8.2 Isometric hip adduction tutorial (video).html
104 B
~Get Your Files Here !/3. Strengthening Exercises/8.3 Side-lying hip adduction tutorial (video).html
89 B
~Get Your Files Here !/3. Strengthening Exercises/9. Hip Flexor Exercises.mp4
40.5 MB
~Get Your Files Here !/3. Strengthening Exercises/9.1 Knee push exercise (how-to video).html
89 B
~Get Your Files Here !/3. Strengthening Exercises/9.2 Marching exercise (how-to video).html
89 B
~Get Your Files Here !/4. Create A Program/1. Before We Wrap Up, Check This Out.mp4
20.2 MB
~Get Your Files Here !/4. Create A Program/1.1 Find me on Instagram.html
100 B
~Get Your Files Here !/4. Create A Program/1.2 Find me on TikTok.html
97 B
~Get Your Files Here !/4. Create A Program/1.3 Join My Email List.html
103 B
~Get Your Files Here !/4. Create A Program/1.4 Join my free Facebook group.html
105 B
~Get Your Files Here !/4. Create A Program/1.5 YouTube Channel.html
98 B
~Get Your Files Here !/4. Create A Program/2. How to Choose, Progress or Regress Exercises.mp4
52.6 MB
~Get Your Files Here !/4. Create A Program/2.1 Custom-Back-Care-Program-Design-Worksheet.pdf
46.7 KB
~Get Your Files Here !/4. Create A Program/3. Exercise Program Example - Level 1.mp4
18.1 MB
~Get Your Files Here !/4. Create A Program/3.1 Level-1-Back-Care-Program-Template.pdf
78 KB
~Get Your Files Here !/4. Create A Program/4. Exercise Program Example - Level 2.mp4
15.9 MB
~Get Your Files Here !/4. Create A Program/4.1 Level-2-Back-Care-Program-Template.pdf
60 KB
~Get Your Files Here !/4. Create A Program/5. Exercise Program Example - Level 3.mp4
16.3 MB
~Get Your Files Here !/4. Create A Program/5.1 Level-3-Back-Care-Program-Template.pdf