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Introduction

1. Watch Me First: Basic Anatomy
2. Back Pain Prevention & Awareness
3. Understanding Low Back Pain
4. Understanding Mid Back Pain
5. Are you a Back Gripper or a Butt Gripper?
6. Flexibility & Stretching: tone vs tightness
7. Stiff Guys vs New Mothers
8. Sciatica and the role of your hips

What to Do

1. Determine the root cause of your problem FIRST
2. Learn what YOU need to change
3. Find the right Healthcare Professional to help you
4. “Core Stability” is not ALWAYS the answer
5. What IS “Core Stability”?
6. Release, Re-Educate, Rebuild

Prevention & Rehab Exercises

1. Learn to be aware of clenching/rigidity patterns
2. Breathing
3. Ball Release & Stretching
4. Neutral Spine in 4-Point + Pelvic Dissociation
5. Supine Pelvic Dissociation
6. Find your Deep Inner Unit: Pelvic Floor, TA, Multifidus
7. 4 Point Rock Backs
8. Back Gripper Kneeling Squat
9. Back Gripper Squat Pattern
10. Butt Gripper Squat Pattern
11. Leg Support + in and out of neutral spine
12. Standing Hip Rotation
13. Rib Shimmy
14. Trunk Rotation
15. One Leg Balance + hip and trunk dissociation
16. Step Ups