Complete Back Workout (全面背部训练)

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

Difficulty: Intermediate | Duration: 30 min | Goal: Full Back Health

Exercises in This Plan

• Cat-Cow Stretch
• Bird Dog
• Glute Bridge
• Front Plank
• Thread the Needle
• Cobra Stretch
• Figure-Four Stretch
• Child’s Pose

How to Follow This Plan

1. Perform each exercise in order
2. Rest 15-30 seconds between exercises
3. Focus on proper form over speed
4. Stop if you experience any sharp pain
5. Aim to complete this plan 3-5 times per week for best results

Tips

• Breathe steadily throughout each exercise
• Warm up with 2-3 minutes of gentle walking first
• Track your progress in the BackFlex app

⚠️ Disclaimer: This workout plan is for informational purposes only. Consult a healthcare professional before starting any new exercise program.