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

Rotate from
the hips.
Not the low back.

Anti-rotation and mid-back turning: twist lives in the hips and the ribs, never in the lumbar spine.

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

Rotation lives up high

Each lumbar joint rotates only about two degrees. Twist from the hips and mid-back, not the low back.

Fear is a risk factor

Fear of movement predicts long-term back pain better than most scans. Confident, graded movement is the antidote.

Isometrics calm

Holding a position under light tension can lower pain sensitivity for a while afterwards — the calmest way to load.

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

A

Reset

Mobility + control
A1

Wall thoracic rotation

60 s · slow reps

Face the wall, hands on it; turn the chest away and back, hips square.

Easier smaller  ·  Harder pause

R1R2—
A2

Half-kneel jug sweep

10/side · ×2

Half-kneel, jug held straight ahead; sweep it side to side, hips square.

Easier lighter  ·  Harder tall-kneel

R1R2
B

Stabilise

Hips + trunk
B1

Seated pelvic clock

60 s · slow reps

Sit tall; circle the pelvis slowly like a clock face, small and smooth.

Easier front-back only  ·  Harder bigger circle

R1R2—
B2

Reverse lunge

8/side · ×2

Long step back, front shin vertical, torso tall; drive up through the front heel.

Easier hold a chair  ·  Harder 3-s descent

R1R2
C

Build

Pattern + posterior chain
C1

Bear plank

60 s · hold

Knees an inch off the floor, back flat; breathe.

Easier knees down  ·  Harder shoulder taps

R1R2—
C2

Good morning — bodyweight

10 reps · ×2

Hands behind the head; hinge until the hamstrings pull, back long, stand.

Easier hands on hips  ·  Harder 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. 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 thoracic rotationslow reps in 60 s —
A2Half-kneel jug sweep10/side
B1Seated pelvic clockslow reps in 60 s —
B2Reverse lunge8/side
C1Bear plankseconds held in 60 s —
C2Good morning — bodyweight10 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-LOWERBACK-I