Description
Description: Learn why the lower back often overworks when hips and ribs are out of sync, then apply targeted self‑massage to restore comfort. You will release glutes, hip rotators, and lumbar erectors using a ball and folded towel. Segmented routines let you choose a five-minute morning primer or a deeper evening session. Guided breath tracks help switch from bracing to relaxed abdominal support. A gentle core activation series stabilizes without crunches or strain. Mobility blocks teach hip hinges and pelvic tilts that protect your spine during daily tasks. You receive clear do‑not‑press zones and pressure ladders to scale intensity. Troubleshooting lessons show how to adjust when tissue feels sensitive or guarded. A weekly checklist blends self‑massage, breath, and movement into one simple plan. Progress notes help connect improvements to habits like sitting, lifting, or long drives. By the end, you’ll feel more supported, spacious, and confident moving through the day. Format: 14 HD lessons, printable hip/back maps, breath audio cues, weekly planner. Duration: 2.5 hours total, designed for 3–4 short practices per week. What You’ll Learn: Ball techniques for glutes/erectors, breath‑core coordination, safe mobility, daily movement hygiene. Target Audience: People with stiff lower backs after sitting or travel who want gentle, beginner‑friendly methods.
