Bulletproof Your Back!

Spinal Health and Recovery

A program for those interested in yoga, but can’t do full, unrestricted workouts yet because they still have back pain or stiffness during exercise.

Start Here

Flexion, Extension, or Neutral
Let’s figure out the best way for you to start.

Some movements hurt, while others are more doable. The first step of the program determines which exercises you can do without pain. After you decide which set of movements is appropriate for you, you can immediately proceed to Phase 1.

Use this video to determine what to do in Phase 1.


Build a Foundation

Follow the schedule below for a minimum of one week before moving on to Phase 2.

Short, quick, effective workouts to directly strengthen the source of your back pain.

Each workout takes less than 10 minutes.

FlexionExtensionNuetral

Schedule

6 Days Per week, Rest 1 day - Tutorial OR Flow
Do the tutorial as often as you need until you feel comfortable with the exercises, then move to the Flow.

Videos

Flexion Tutorial Level 1

Back Strengthening for Extension-Based L1 tutorial

Info
Learn the basic exercises for strengthening your spine if you are flexion-based. Flexion-based means that rounding (forward folds) your back feels fine, but arching (back bending) your back feels uncomfortable or painful.

Flexion Flow Level 1

Back Strengthening for Flexion-Based L1 Flow

Info
Put the basic exercises you’ve learned in the Flexion 1 tutorial into a yoga flow to strengthen your spine.

7 Minute Back Pain Relief

Quick Back-Pain Relief

info
A quick pain-relieving stretch session you can use whenever you’d like to stretch the muscles that make up and connect to your spine.

Schedule

6 Days Per week, Rest 1 day - Tutorial OR Flow
Do the tutorial as often as you need until you feel comfortable with the exercises, then move to the Flow.

Videos

Extension Tutorial Level 1

Back Strengthening for Extension-Based L1 tutorial

Info
Learn the basic exercises for strengthening your spine if you are extension-based. Extension-based means that arching (back-bending) your back feels fine, but rounding (forward folds) your back feels uncomfortable or painful.

Extension Flow Level 1

Back Strengthening for Extension-Based L1 Flow

Info
Put the basic exercises you’ve learned in the Extension 1 Tutorial into a quick yoga flow to strengthen your spine. Extension-based means that arching (back-bending) your back feels fine, but rounding (forward folds) your back feels uncomfortable or painful. Watch the tutorial if you want to go over these in more detail a little more slowly!

7 Minute Back Pain Relief

Quick Back-Pain Relief

info
A quick pain-relieving stretch session you can use whenever you’d like to stretch the muscles that make up and connect to your spine.

Schedule
Videos

Flexion Tutorial Level 1

Back Strengthening for Extension-Based L1 tutorial

Info
Learn the basic exercises for strengthening your spine if you are flexion-based. Flexion-based means that rounding (forward folds) your back feels fine, but arching (back bending) your back feels uncomfortable or painful.

Flexion Flow Level 1

Back Strengthening for Flexion-Based L1 Flow

Info
Put the basic exercises you’ve learned in the Flexion 1 tutorial into a yoga flow to strengthen your spine.

Extension Tutorial Level 1

Back Strengthening for Extension-Based L1 tutorial

Info
Learn the basic exercises for strengthening your spine if you are extension-based. Extension-based means that arching (back-bending) your back feels fine, but rounding (forward folds) your back feels uncomfortable or painful.

Extension Flow Level 1

Back Strengthening for Extension-Based L1 Flow

Info
Put the basic exercises you’ve learned in the Extension 1 Tutorial into a quick yoga flow to strengthen your spine. Extension-based means that arching (back-bending) your back feels fine, but rounding (forward folds) your back feels uncomfortable or painful. Watch the tutorial if you want to go over these in more detail a little more slowly!

7 Minute Back Pain Relief

Quick Back-Pain Relief

info
A quick pain-relieving stretch session you can use whenever you’d like to stretch the muscles that make up and connect to your spine.

Use as Needed

Seven Minute Back Pain Relief - Use as needed to manage back pain. Your exercise should not be causing much back pain anymore, but being inactive or sitting for prolonged periods will still cause pain.

The Program Doesn't End Here!

There are 3 more Phases - 10 more weeks!

Bulletproof Your Back is an 11 week program designed to relieve and prevent back pain/stiffness.

And It's available in the Man Flow Yoga Members Area

There are dozens and dozens of Workout Videos, Training Programs, Tutorials, and articles that have been created exclusively for the Members' Area. Not only that, You get access to the Community Forums, and the Private Facebook group!

Get Started Today!

The Program Doesn't End Here!

There are 3 more Phases - 10 more weeks!

Bulletproof Your Back is an 11 week program designed to relieve and prevent back pain/stiffness.

And It's available in the Man Flow Yoga Members Area

There are dozens and dozens of Workout Videos, Training Programs, Tutorials, and articles that have been created exclusively for the Members' Area. Not only that, You get access to the Community Forums, and the Private Facebook group!

Get Started Today!

The Program Doesn't End Here!

There are 3 more Phases - 10 more weeks!

Bulletproof Your Back is an 11 week program designed to relieve and prevent back pain/stiffness.

And It's available in the Man Flow Yoga Members Area

There are dozens and dozens of Workout Videos, Training Programs, Tutorials, and articles that have been created exclusively for the Members' Area. Not only that, You get access to the Community Forums, and the Private Facebook group!

Get Started Today!