5 min · RESET · REACTIVATE

Low Back REBOOT™

A gentle reset for stiffness, guarding, or early back discomfort.

1
90/90 breathing
1 min
2
Gentle glute/hip or foot ball release (avoid direct low-back rolling)
Optional
3
Pelvic tilts
1 min
4
Cat-cow
1 min
5
Wall dead bug
1 min
6
Glute bridge ISO
1 min

Coaching note

Calm first. Then move. Then strengthen.

Safety note

This is educational and coaching-based, not medical care. Stop if symptoms worsen sharply or if you experience red flag symptoms such as loss of bowel/bladder control, groin numbness, progressive weakness, or severe neurological symptoms. Avoid aggressive direct pressure on the lower back.

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5 min

5-Minute Full-Body REBOOT™