Coach Cyril's Back Fix Program

I have found the following program to help get rid of back pain.

Perform movements 1 – 3 each workout then perform at least 4 of the movements 4 through 12 on different days.

1.) Bike or Row for 3 to 5 minutes

2.) Breathing and Bracing 4x 30s on / 20s Off

3.) Plank / Superman Hold for up to 10 belly breaths

4.) Jefferson Curl 3 sets of 5 reps

5.) Hanging – Hang from a pull up bar 3 sets of about 10s per set

6.) Wall Stretch working up to 2 minutes minimum per stretch

7.) Sitting on Lacrosse ball for 2 minutes per side

8.) Pelvic Tilt Stretch working up to 2 minutes minimum per stretch

9.) Butterfly stretch working up to 2 minutes minimum per stretch

10.) Couch Stretch working up to 2 minutes minimum per stretch

11.) Pigeon Stretch working up to 2 minutes minimum per stretch

12.) Good Morning 3 sets of 10 reps WITH A PVC PIPE NOT BARBELL

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