Before you begin exercising. | Pain Free Start

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Pain Free BACK Program

WELCOME - To the Pain Free Back Program

Introduction and Welcome - Setting the Stage (3:00)

Safety First

When Back Pain Needs Urgent Attention (1:24)

Learning how to resolve and manage back pain

Learning about your Spine - listen up, quiz at the end! (7:36)
What is needed for a great functioning spine. (2:54)
Back Pain Management Plan (16:00)
PDF - Management Plan

**BONUS SECTION - Biomechanical Assessment

Before starting the biomechanical assessment (3:37)
PDF - Biomechanical Assessment
1. Feet (6:55)
2. Weight distribution (6:54)
3. Pelvis (6:10)
4. Knee (3:32)
5. Balance (2:47)
6. Dynamic Biomechanics (6:20)
7. Trunk (2:11)
8. Upper back/chest/neck (7:04)
9. Sitting (5:40)
10. Sitting for Work (6:32)
11. Movement (5:49)
PDF - Treatment plan - Your Focus Points

Checking in with your Posture

PDF - Checking in with your Posture Sitting and Standing
Checking in with your sitting posture (3:49)
Checking in with your Standing Posture (4:06)
Quick stretch (time is no excuse!) (1:49)

Before you start your exercises

Before you begin exercising. (5:39)

**BONUS SECTION - Keeping On Track and Moving in the Right Direction

Exercise and Progress Tracker - PDF

Stage 1 - Exercises

Before Beginning Stage 1 Exercises (3:13)
PDF - Stage 1 Exercises
Stretches (15:11)
Core - Transverse Abdominus (3:29)
Core - Pelvic Tilt (5:49)
Core - 4 Point Kneeling (2:03)
Core - Pelvic Floor (3:30)

Stage 2 - Exercises

Before Beginning Stage 2 (4:53)
PDF - Stage 2 Exercises
Transverse Abdominus Progressions (5:33)
Pelvic Tilt Progressions (6:47)
4 Point Kneeling Progressions (5:28)
Squat with Band (4:31)
Step with Band (4:02)
Hip Abduction and side step with band (4:22)

Exercises For Specific Issues

Upper Back (5:00)
Inner Range Quads - If you stand with your knee bent - these should help. (1:44)
Balance (2:19)

If things are not going according to plan - help is at hand!

Having Problems? - If so give this a watch. (6:27)

Congratulations.

...but what's next? - Moving Forwards (3:14)

Extras

PDF - Extras
THANK YOU - Discount

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Before you begin exercising.

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