THE BACK PAIN BLUEPRINT

PHASE 2 - MEDIUM IRRITABILITY

The exercises and stretches in phase two are designed for those who are not in
significant pain, but still feel limited in their movements. End ranges still feel
uncomfortable and you feel stiff and weak overall.

In this phase we are starting to retrain your body for higher level movements.
Whether you are starting in the phase or have progressed from phase 1, it’s
time to start building on the foundational movements that are going to get
you back to pain free living.

Note: The Scorpion Rotations and Prone Scorpions are interchangeable de-
pending on your movement screen. The Prone Scorpions are for flexion sensi-
tive, and the Scorpions are for extension sensitive.

THE BACK PAIN BLUEPRINT - PHASE 2 1

 WEEK 1

DAY 1 - 3 - 5
EXERCISE SET REP VIDEO

Foam Roll Piriformis 1 Accumulate 1-2 minutes Watch Here

Seated Figure 4 stretch 2 5 with 10 second hold Watch Here

6 each side with

Post capsule Stretch 2 Watch Here
3 second hold

Quadruped Hip CAR’s 3 6 each leg Watch Here

Standing Sciatic Nerve Glide 3 12 Watch Here

Scorpion Rotations 2 10 Watch Here

Prone Scorpion 2 10 Watch Here

Banded Deadbug 3 8 each leg Watch Here

DAY 2 - 4
EXERCISE SET REP VIDEO

Foam Roll Piriformis 1 Accumulate 1-2 minutes Watch Here

Seated Figure 4 stretch 2 5 with 10 second hold Watch Here

8 each side with

Post capsule Stretch 2 Watch Here
3 second hold

Scorpion Rotations 2 10 Watch Here

Prone Scorpion 2 10 Watch Here

Dowel Hip Hinge 3 12 Watch Here

Modified Side Plank Lifts 3 20 Watch Here

Single Leg Bridge with Abductions 3 10 Watch Here

THE BACK PAIN BLUEPRINT - PHASE 2 2

 WEEK 2

DAY 1 - 3 - 5
EXERCISE SET REP VIDEO

Seated Figure 4 stretch 3 5 with 10 second hold Watch Here

Post capsule Stretch 3 8 each side (3 second hold) Watch Here

Scorpion Rotations 2 10 Watch Here

Prone Scorpion 2 10 Watch Here

Quadruped Hip CAR’s 3 6 each leg Watch Here

Dowel Hip Hinge 3 12 Watch Here

Banded Deadbug 3 8 each leg Watch Here

Lunge with Anti-Rotation 3 10 Watch Here

DAY 2 - 4
EXERCISE SET REP VIDEO

Foam Roll Piriformis 1 Accumulate 1-2 minutes Watch Here

Post capsule Stretch 2 8 each side (3 second hold) Watch Here

Standing Sciatic Nerve Glide 3 12 Watch Here

Dowel Hip Hinge 3 12 Watch Here

Single Leg Bridge with Abductions 3 10 Watch Here

Banded Deadbug 3 8 each leg Watch Here

THE BACK PAIN BLUEPRINT - PHASE 2 3