Step 01
Diaphragmatic Breathing
Start here to settle in and focus on controlled breathing.
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Start by understanding the three common causes of pain, then follow the five video-guided movements in order. Move carefully and stay within a comfortable range.
Start here
The 3 Main Causes of Back and Neck Pain
Five movements
Follow the sequence.
Step 02
Supine Knee Rocks
Use a slow, comfortable range of motion as you begin to move.
Step 03
Segmental Cat-Cow
Move with control and attention through each part of your spine.
Step 04
McGill Modified Curl-Up
Build controlled core support without rushing the movement.
Step 05
Bird Dog
Finish by practicing balance, control, and stability.