LOW-BACK DECOMPRESS (10 MIN)

1) Pelvic Tilts (2 min)

Supine, knees bent. 2×20 slow posterior ↔ anterior tilts. Breathe out on posterior tilt.

2) McGill Big-3 (5 min)

Curl-up 2×10 (hold 3s) • Side plank 2×20–30s/side • Bird-dog 2×8/side with 2s pause.

3) Supported Hip Hinge (2 min)

Hands on bench/box, push hips back 10× → then mini-band walks 2×10 steps.

4) Breathe & Reset (1 min)

Deep nasal breathing, 6 slow breaths in a comfortable position.

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Email: info@j3lfamily.com

Phone: 762-242-5030