Lumbar Mobility Maintenance - RIGHT VIEW
Exercise configuration details
Exercise Steps
Step 1: Assume quadruped position
ID: STEP_1_ASSUME_QUADRUPED_POSITION
Description:
Hands directly under shoulders (shoulder-width apart) Knees directly under hips (hip-width apart) Spine neutral (not arched or rounded) Head neutral, eyes looking down Shoulders relaxed Core lightly engaged Weight distributed evenly
Time: 2.0%
Step 2: Cat position (spinal flexion)
ID: STEP_2_CAT_POSITION_SPINAL_FLEXION
Description:
Inhale to prepare Tilt pelvis backward (posterior tilt) Round entire spine from bottom to top Shoulders move slightly forward Head relaxes down Exhale as you round Feel: Gentle stretch along entire spine
Time: 4.0%
Step 3: Cow position (spinal extension)
ID: STEP_3_COW_POSITION_SPINAL_EXTENSION
Description:
Inhale to prepare Tilt pelvis forward (anterior tilt) Arch entire spine from bottom to top Shoulders roll back and down Head looks slightly upward Inhale as you arch
Time: 8.0%
Step 4: Return to neutral
ID: STEP_4_RETURN_TO_NEUTRAL
Description:
Reverse the cow position Spine returns to neutral Pelvis neutral Prepare for rotation phase
Time: 10.0%
Step 5: Right rotation
ID: STEP_5_RIGHT_ROTATION
Description:
Exhale to prepare Reach RIGHT hand UP and to RIGHT Torso rotates RIGHT Chest opens to right Hips STAY STABLE
Time: 12.0%
Step 6: Return to center
ID: STEP_6_RETURN_TO_CENTER
Description:
Slowly return right hand to starting position Rotate torso back to center Inhale during return
Time: 16.0%
Step 7: Left rotation
ID: STEP_7_LEFT_ROTATION
Description:
Repeat same movement to left side Reach LEFT hand UP and to LEFT Torso rotates LEFT Chest opens to left Hips STAY STABLE
Time: 18.0%
Step 8: Return to center end
ID: STEP_8_RETURN_TO_CENTER_END
Description:
Slowly return left hand to starting position Rotate torso back to center Inhale during return
Time: 20.0%
Step 9: Assume quadruped position
ID: STEP_1_ASSUME_QUADRUPED_POSITION_REP2
Description:
Hands directly under shoulders (shoulder-width apart) Knees directly under hips (hip-width apart) Spine neutral (not arched or rounded) Head neutral, eyes looking down Shoulders relaxed Core lightly engaged Weight distributed evenly
Time: 22.0%
Step 10: Cat position (spinal flexion)
ID: STEP_2_CAT_POSITION_SPINAL_FLEXION_REP2
Description:
Inhale to prepare Tilt pelvis backward (posterior tilt) Round entire spine from bottom to top Shoulders move slightly forward Head relaxes down Exhale as you round Feel: Gentle stretch along entire spine
Time: 24.0%
Step 11: Cow position (spinal extension)
ID: STEP_3_COW_POSITION_SPINAL_EXTENSION_REP2
Description:
Inhale to prepare Tilt pelvis forward (anterior tilt) Arch entire spine from bottom to top Shoulders roll back and down Head looks slightly upward Inhale as you arch
Time: 28.0%
Step 12: Return to neutral
ID: STEP_4_RETURN_TO_NEUTRAL_REP2
Description:
Reverse the cow position Spine returns to neutral Pelvis neutral Prepare for rotation phase
Time: 30.0%
Step 13: Right rotation
ID: STEP_5_RIGHT_ROTATION_REP2
Description:
Exhale to prepare Reach RIGHT hand UP and to RIGHT Torso rotates RIGHT Chest opens to right Hips STAY STABLE
Time: 32.0%
Step 14: Return to center
ID: STEP_6_RETURN_TO_CENTER_REP2
Description:
Slowly return right hand to starting position Rotate torso back to center Inhale during return
Time: 36.0%
Step 15: Left rotation
ID: STEP_7_LEFT_ROTATION_REP2
Description:
Repeat same movement to left side Reach LEFT hand UP and to LEFT Torso rotates LEFT Chest opens to left Hips STAY STABLE
Time: 38.0%
Step 16: Return to center end
ID: STEP_8_RETURN_TO_CENTER_END_REP2
Description:
Slowly return left hand to starting position Rotate torso back to center Inhale during return
Time: 40.0%
Step 17: Assume quadruped position
ID: STEP_1_ASSUME_QUADRUPED_POSITION_REP3
Description:
Hands directly under shoulders (shoulder-width apart) Knees directly under hips (hip-width apart) Spine neutral (not arched or rounded) Head neutral, eyes looking down Shoulders relaxed Core lightly engaged Weight distributed evenly
Time: 42.0%
Step 18: Cat position (spinal flexion)
ID: STEP_2_CAT_POSITION_SPINAL_FLEXION_REP3
Description:
Inhale to prepare Tilt pelvis backward (posterior tilt) Round entire spine from bottom to top Shoulders move slightly forward Head relaxes down Exhale as you round Feel: Gentle stretch along entire spine
Time: 44.0%
Step 19: Cow position (spinal extension)
ID: STEP_3_COW_POSITION_SPINAL_EXTENSION_REP3
Description:
Inhale to prepare Tilt pelvis forward (anterior tilt) Arch entire spine from bottom to top Shoulders roll back and down Head looks slightly upward Inhale as you arch
Time: 48.0%
Step 20: Return to neutral
ID: STEP_4_RETURN_TO_NEUTRAL_REP3
Description:
Reverse the cow position Spine returns to neutral Pelvis neutral Prepare for rotation phase
Time: 50.0%
Step 21: Right rotation
ID: STEP_5_RIGHT_ROTATION_REP3
Description:
Exhale to prepare Reach RIGHT hand UP and to RIGHT Torso rotates RIGHT Chest opens to right Hips STAY STABLE
Time: 52.0%
Step 22: Return to center
ID: STEP_6_RETURN_TO_CENTER_REP3
Description:
Slowly return right hand to starting position Rotate torso back to center Inhale during return
Time: 56.0%
Step 23: Left rotation
ID: STEP_7_LEFT_ROTATION_REP3
Description:
Repeat same movement to left side Reach LEFT hand UP and to LEFT Torso rotates LEFT Chest opens to left Hips STAY STABLE
Time: 58.0%
Step 24: Return to center end
ID: STEP_8_RETURN_TO_CENTER_END_REP3
Description:
Slowly return left hand to starting position Rotate torso back to center Inhale during return
Time: 60.0%
Step 25: Assume quadruped position
ID: STEP_1_ASSUME_QUADRUPED_POSITION_REP4
Description:
Hands directly under shoulders (shoulder-width apart) Knees directly under hips (hip-width apart) Spine neutral (not arched or rounded) Head neutral, eyes looking down Shoulders relaxed Core lightly engaged Weight distributed evenly
Time: 62.0%
Step 26: Cat position (spinal flexion)
ID: STEP_2_CAT_POSITION_SPINAL_FLEXION_REP4
Description:
Inhale to prepare Tilt pelvis backward (posterior tilt) Round entire spine from bottom to top Shoulders move slightly forward Head relaxes down Exhale as you round Feel: Gentle stretch along entire spine
Time: 64.0%
Step 27: Cow position (spinal extension)
ID: STEP_3_COW_POSITION_SPINAL_EXTENSION_REP4
Description:
Inhale to prepare Tilt pelvis forward (anterior tilt) Arch entire spine from bottom to top Shoulders roll back and down Head looks slightly upward Inhale as you arch
Time: 68.0%
Step 28: Return to neutral
ID: STEP_4_RETURN_TO_NEUTRAL_REP4
Description:
Reverse the cow position Spine returns to neutral Pelvis neutral Prepare for rotation phase
Time: 70.0%
Step 29: Right rotation
ID: STEP_5_RIGHT_ROTATION_REP4
Description:
Exhale to prepare Reach RIGHT hand UP and to RIGHT Torso rotates RIGHT Chest opens to right Hips STAY STABLE
Time: 72.0%
Step 30: Return to center
ID: STEP_6_RETURN_TO_CENTER_REP4
Description:
Slowly return right hand to starting position Rotate torso back to center Inhale during return
Time: 76.0%
Step 31: Left rotation
ID: STEP_7_LEFT_ROTATION_REP4
Description:
Repeat same movement to left side Reach LEFT hand UP and to LEFT Torso rotates LEFT Chest opens to left Hips STAY STABLE
Time: 78.0%
Step 32: Return to center end
ID: STEP_8_RETURN_TO_CENTER_END_REP4
Description:
Slowly return left hand to starting position Rotate torso back to center Inhale during return
Time: 80.0%
Step 33: Assume quadruped position
ID: STEP_1_ASSUME_QUADRUPED_POSITION_REP5
Description:
Hands directly under shoulders (shoulder-width apart) Knees directly under hips (hip-width apart) Spine neutral (not arched or rounded) Head neutral, eyes looking down Shoulders relaxed Core lightly engaged Weight distributed evenly
Time: 82.0%
Step 34: Cat position (spinal flexion)
ID: STEP_2_CAT_POSITION_SPINAL_FLEXION_REP5
Description:
Inhale to prepare Tilt pelvis backward (posterior tilt) Round entire spine from bottom to top Shoulders move slightly forward Head relaxes down Exhale as you round Feel: Gentle stretch along entire spine
Time: 84.0%
Step 35: Cow position (spinal extension)
ID: STEP_3_COW_POSITION_SPINAL_EXTENSION_REP5
Description:
Inhale to prepare Tilt pelvis forward (anterior tilt) Arch entire spine from bottom to top Shoulders roll back and down Head looks slightly upward Inhale as you arch
Time: 88.0%
Step 36: Return to neutral
ID: STEP_4_RETURN_TO_NEUTRAL_REP5
Description:
Reverse the cow position Spine returns to neutral Pelvis neutral Prepare for rotation phase
Time: 90.0%
Step 37: Right rotation
ID: STEP_5_RIGHT_ROTATION_REP5
Description:
Exhale to prepare Reach RIGHT hand UP and to RIGHT Torso rotates RIGHT Chest opens to right Hips STAY STABLE
Time: 92.0%
Step 38: Return to center
ID: STEP_6_RETURN_TO_CENTER_REP5
Description:
Slowly return right hand to starting position Rotate torso back to center Inhale during return
Time: 96.0%
Step 39: Left rotation
ID: STEP_7_LEFT_ROTATION_REP5
Description:
Repeat same movement to left side Reach LEFT hand UP and to LEFT Torso rotates LEFT Chest opens to left Hips STAY STABLE
Time: 98.0%
Step 40: Return to center end
ID: STEP_8_RETURN_TO_CENTER_END_REP5
Description:
Slowly return left hand to starting position Rotate torso back to center Inhale during return
Time: 100.0%
Basic Information
Exercise ID(s):
1a869910-ec91-485c-9f89-24b0ddc56d7c
565e5cb2-15d4-4609-946d-eecfa1a0a4e0
Total Steps: 40
Config File:
lumbar_mobility_maintenance_right_view.yaml
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