Gentle Recovery Routine (温和恢复计划)

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

Difficulty: Beginner | Duration: 12 min | Goal: Gentle Recovery

Exercises in This Plan

• Pelvic Tilt
• Double Knee-to-Chest
• Child’s Pose
• Sphinx Pose
• Cat-Cow Stretch
• Prayer Stretch

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.