Eight-Block Lower Back Mobility and Core
Progress from spinal and hip mobility into bridge, plank, and bird-dog stability work in ten minutes.
ORIGINAL VIDEO
10-Minute Lower Back Pain Relief [Do This Every Day!]
The source description lists all eight blocks and four major chapters; complete English captions verify order, separate 60-second hip-flexor sides, 20-second rotation intervals, core timing, and modifications.
Original video: Tone and Tighten · YouTube↗PLAN STEPS
Follow in order
Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.
- 01Cat–Cow MobilityHold · about 1 min
On hands and knees, alternate rounding and gently extending the spine for about 60 seconds.
- 02Left Rocking Hip-Flexor StretchHold · about 1 min
Kneel on the left knee, tuck the pelvis, and rock into a comfortable left hip-flexor stretch for 60 seconds.
- 03Right Rocking Hip-Flexor StretchHold · about 1 min
Kneel on the right knee, tuck the pelvis, and rock into a comfortable right hip-flexor stretch for 60 seconds.
- 04Alternating Seated Hip RotationsHold · about 1.3 min
Sit with knees bent and rotate both knees between left and right hip-rotation positions in 20-second directional intervals.
- 05Alternating Lower-Back RotationsHold · about 1.3 min
Lie with knees bent and lower both knees side to side through comfortable 20-second rotation intervals.
- 06Glute BridgesHold · about 1 min
Squeeze the glutes, lift the hips without arching the low back, and lower for about 60 seconds.
- 07Supported or Full Forearm PlankHold · about 1 min
Hold a forearm plank from knees or toes with a long neutral trunk for about 60 seconds, resting as needed.
- 08Alternating Bird DogsHold · about 1 min
From all fours, reach opposite arm and leg long, return with control, and alternate for about 60 seconds.
If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.
SAFETY
Choose comfort and control first
Use a comfortable range and choose the knee-supported plank if needed. Stop if pain spreads down the leg or weakness, numbness, or tingling increases. Seek professional assessment for red-flag or persistent symptoms.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.