MoPro
TrainersEye · Lower Back Health
Lower Back Rehab G
Trainer's Eye
Phase 2 · Stabilise · Session G

Long front.
Quiet
back.

Anti-extension: the front of the trunk learns to stop the low back arching — plank, dead bug and Y-raise.

  • Gsession
  • P2Stabilise
  • 12:00on the clock
  • — donecompleted

Multifidus needs a reason

The deep back muscle multifidus shrinks after an episode and does not recover on its own without exercise.

Slow tempo

Three seconds down builds control and tissue tolerance with less load than fast reps.

Height changes

You are about 1–2 cm shorter by evening as discs lose water, and regain it overnight. Movement drives the exchange.

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

A

Reset

Mobility + control
A1

Wall slides

60 s · slow reps

Back and arms on the wall; slide up only while the low back stays flat.

Easier arms lower  ·  Harder hold at the top

R1R2—
A2

Dead bug — opposite arm and leg

8/side · ×2

Exhale as the arm and opposite leg lower; the back never arches.

Easier bent knee  ·  Harder straight leg

R1R2
B

Stabilise

Hips + trunk
B1

Hip CARs — quadruped

60 s · slow reps

Knee up, out to the side, back and round — pelvis frozen.

Easier smaller circle  ·  Harder slower

R1R2—
B2

Single-leg glute bridge

8/side · ×2

One foot down, other knee hugged; hips level as you lift.

Easier bridge march  ·  Harder 3-s hold

R1R2
C

Build

Pattern + posterior chain
C1

Front plank

60 s · hold

Elbows under shoulders, glutes on, ribs down; hold straight.

Easier knees  ·  Harder feet together

R1R2—
C2

Prone Y-raise

10 reps · ×2

Face down, thumbs up; lift the arms in a Y from the mid-back, neck long.

Easier smaller  ·  Harder 3-s hold

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. Brace at 20% — a light cough, not a clench — and keep breathing behind it.
  2. The pelvis is the dial: if it tilts, turns or hikes, the rep does not count.
  3. Holds: build seconds first, then reps. Beat seconds, not speed.
  4. Flare rule: 3/10 and gone by morning, keep going; more, one step back.

Tick it off

MovementRound 1Round 2Best
A1Wall slidesslow reps in 60 s —
A2Dead bug — opposite arm and leg8/side
B1Hip CARs — quadrupedslow reps in 60 s —
B2Single-leg glute bridge8/side
C1Front plankseconds held in 60 s —
C2Prone Y-raise10 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-G