Workout Plans

Structured exercise programs designed for specific goals. Choose a plan that matches your needs and follow it 3-5 times per week.

Core Stability Program

核心稳定训练

Build a strong core to support your spine and prevent future back pain episodes.

办公族缓解计划

Quick exercises you can do at your desk or on a break to counteract hours of sitting.

温和恢复计划

A careful, low-impact routine for when your back is flaring up.

晨间拉伸

A gentle 10-minute morning routine to loosen your back and start the day pain-free.

全面背部训练

A comprehensive routine targeting all areas of the back for full spinal health.

姿势矫正计划

Strengthen your postural muscles and stretch tight areas to stand taller.

坐骨神经痛缓解

Targeted exercises to relieve sciatic nerve pain and improve mobility.