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This Flat Back Routine – Level 1 is designed for people dealing with back pain, stiffness, or limited range of motion who need a safe place to start. If your back feels tight, fragile, or unpredictable, this routine focuses on restoring basic movement, spinal awareness, and internal support without forcing intensity.
This Level 1 Core Activation sequence is an integrable part of my Flat Back Routine, designed to reduce back pain by teaching the body how to stabilize itself from the inside out.
Instead of bracing or forcing tension, this routine focuses on waking up the deep stabilizer muscles that support the spine and protect the lower back. When the core learns how to engage correctly, posture improves, movement becomes easier and with no paiwhile the back no longer has to rely on stiffness for support.
Flat Back Routine - Level 2 - If your back has been giving you trouble, this is the routine your body has been waiting for. This Flat Back Routine is designed specifically for people with stiff, tight, or painful backs—using functional stretching and “bad back yoga” to help you move better and hurt less.
Coming Soon!
Coming Soon!
In this episode, Dr. Rena Malik, MD is joined by pelvic floor physical therapist Dr. Sara Reardon to explore the nuances of pelvic floor health. They discuss the correct way to perform Kegels, common mistakes, the importance of integrating pelvic floor exercises into daily routines, and how to address both weak and overactive pelvic floor muscles.
Kegel exercises aren’t just for women—they’re a powerful tool for men too! In this video, Dr Eric Leckie walks you through step-by-step Kegel exercises specifically designed to help men learn how to identify the right muscles, perform the exercises correctly, and incorporate them into your daily routine.
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