CourseWikia com Udemy Bulletproof Your Back Relieve Lower Back Pain Naturally

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/1. Introduction/

1. Introduction.mp4

2. How The Back Works.mp4

3. Problem Areas What to Address and Why.mp4

4. Tips to Help Your Healing.mp4

4.1 Traction tutorial McKenzie press-ups & inversion table (video).html

5. Knowledge Check.html

/2. Mobility & Flexibility/

1. Why Mobility is Important.mp4

2. Spinal Range-of-Motion Drills.mp4

2.1 How to do a cat-to-cow flow (video).html

2.2 How to do a lumbar rock (video).html

2.3 How to do banana pose (video).html

2.4 How to do windshield wipers (video).html

3. Hamstring Flexibility Stretches for Hamstrings.mp4

3.1 Hamstring stretches (video).html

4. Hip Flexor Stretches Why You Need Them and How to Choose Your Best Version.mp4

4.1 Kneeling hip flexor stretch.html

4.2 Standing hip flexor stretch.html

4.3 Standing hip flexor stretch using a chair (video).html

5. Why You Should Stretch Your Quadriceps (And How to Do It).mp4

5.1 Kneeling rear-foot-elevated quad stretch.html

5.2 Prone quad stretch with strap (video).html

5.3 Standing quad stretch (video).html

6. Glute Flexibility and Stretches.mp4

6.1 Lying cross-body glute stretch.html

6.2 Supine knee hug glute stretch (video).html

7. The Piriformis What It Is and How to Stretch It.mp4

7.1 Piriformis stretch seated, lying, and prone versions (video).html

8. Other Areas Optional Stretches for Better Results.mp4

8.1 Calf stretch on slant board (video).html

8.2 Calf stretch on step.html

8.3 Calf stretch using a wall (video).html

8.4 Hip adductor stretch - butterfly (video).html

8.5 Hip adductor stretch - kneeling dynamic (video).html

9. Do a Favor for Other Learners.mp4

9.1 Your UDEMY My Learning page.html

/3. Strengthening Exercises/

1. Overview of Strengthening Exercises.mp4

10. Pelvic Floor and Diaphragm Why You Should Exercise Them (And How).mp4

10.1 Deep breathing drills (video).html

10.2 Rebounding (how-to video).html

2. Pelvic Tilt & Abdominal Bracing.mp4

3. Lower Ab Exercises.mp4

3.1 How to do dead bugs (video).html

3.2 If your back isn't ready for dead bugs, try leg slides (video).html

4. Transverse Ab Exercises.mp4

4.1 the proper way to do a plank (video).html

5. Oblique Ab Exercises.mp4

5.1 How to do a side plank (video).html

5.2 How to do hip shrugs (video).html

6. Glute & Hamstring Exercises.mp4

6.1 How to do a bridge (video).html

6.2 How to do a one-leg glute bridge (video).html

6.3 How to do standing hip extension (video).html

6.4 How to do supine hip extension with stability ball (video).html

7. Hip Abduction Exercises.mp4

7.1 Clamshell tutorial (video).html

7.2 Side-lying hip abduction tutorial (video).html

7.3 Standing hip abduction using a wall tutorial (video).html

8. Hip Adduction Exercises.mp4

8.1 Bridge with hip adduction tutorial (video).html

8.2 Isometric hip adduction tutorial (video).html

8.3 Side-lying hip adduction tutorial (video).html

9. Hip Flexor Exercises.mp4

9.1 Knee push exercise (how-to video).html

9.2 Marching exercise (how-to video).html

/4. Create A Program/

1. Before We Wrap Up, Check This Out.mp4

1.1 Find me on Instagram.html

1.2 Find me on TikTok.html

1.3 Join My Email List.html

1.4 Join my free Facebook group.html

1.5 YouTube Channel.html

2. How to Choose, Progress or Regress Exercises.mp4

2.1 Custom-Back-Care-Program-Design-Worksheet.pdf

3. Exercise Program Example - Level 1.mp4

3.1 Level-1-Back-Care-Program-Template.pdf

4. Exercise Program Example - Level 2.mp4

4.1 Level-2-Back-Care-Program-Template.pdf

5. Exercise Program Example - Level 3.mp4

5.1 Level-3-Back-Care-Program-Template.pdf

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Bonus Resources.txt

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