MoPro
TrainersEye · Lower Back Health
Lower Back Rehab B
Trainer's Eye
Phase 1 · Calm and control · Session B

Own the middle.
Brace light.
Move calm.

A light brace, a long exhale and the first hip work — the spine learns to stay quiet while the hips move.

  • Bsession
  • P1Calm & control
  • 12:00on the clock
  • — donecompleted

Breathing is bracing

The diaphragm is a trunk stabiliser. A long exhale plus a light brace stiffens the spine without strain.

Light brace

A 10–20% brace — the tension of a light cough — stiffens the trunk better than sucking the belly in.

Discs feed on movement

Discs have almost no blood supply; loading and unloading pumps their nutrition. Rest starves them.

Three couplets · two rounds · twelve minutes · a calmer, stronger back

A

Reset

Mobility + control
A1

Quadruped rocking

60 s · slow reps

Hips toward the heels and back; the spine stays neutral throughout.

Easier smaller  ·  Harder 3-s pause at the end

R1R2—
A2

90/90 hook-lying breathing

10 breaths · ×2

Calves on a chair; long exhale, ribs sink, low back soft on the floor.

Easier feet on the floor  ·  Harder brace at end-exhale

R1R2
B

Stabilise

Hips + trunk
B1

Supine knee sways

60 s · slow reps

Knees together; sway a hand-width each side, belly quiet.

Easier smaller  ·  Harder pause each side

R1R2—
B2

Clamshell

10/side · ×2

Heels together; open the top knee without rolling the pelvis back.

Easier smaller  ·  Harder 2-s hold at top

R1R2
C

Build

Pattern + posterior chain
C1

Bird-dog — arm only

60 s · slow reps

Reach one arm to shoulder height; the hips do not shift.

Easier slide the hand  ·  Harder hold 3 s

R1R2—
C2

Sit-to-stand

8 reps · ×2

Nose over toes, push the floor away, stand tall; sit down slow.

Easier hands on thighs  ·  Harder arms crossed, 3-s down

R1R2

The clock

Round 1find the position — 70%, perfect form
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s slow, scored → the reps → 10 s to move on. Done at 12:00.

How to run it

  1. Up to 3/10 during, settled by tomorrow: green. Sharper or down the leg: stop, regress.
  2. Slow is the skill: three seconds each way. Breathe out on effort.
  3. Round 1 finds the position, Round 2 owns it — beat it by quality, not speed.
  4. Walk ten minutes after the session — the back's best medicine.

Tick it off

MovementRound 1Round 2Best
A1Quadruped rockingslow reps in 60 s —
A290/90 hook-lying breathing10 breaths
B1Supine knee swaysslow reps in 60 s —
B2Clamshell10/side
C1Bird-dog — arm onlyslow reps in 60 s —
C2Sit-to-stand8 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-B