“Day 15 – Full SpineStrong Workout | Follow Along”

⭐ DAY 15 – FULL WORKOUT (SpineStrong Phase 2)

“Invisible Core Strength Flow – 12 minutes”

(Sciatica-safe • spine-safe • deep stabilizers)


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🧘‍♀️ 1. BREATH & CORE ACTIVATION (1 min)

90–90 Breathing

Lie on your back, feet on floor, knees bent.

Place hands on the lower ribs.

Inhale: ribs widen sideways.

Exhale: gently draw lower belly in → activate deep core.

8 breaths


Cue:
“Keep the pelvis neutral, ribs soft. This is your foundation.”


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🔥 2. HEEL HOVER MARCHES (90–90 position)

Time: 60 seconds
Reps: 10 each side

Lie on back, legs in table-top.

Inhale: stabilize the pelvis.

Exhale: slowly tap one heel down without letting the pelvis shift.

Change legs.


What it does:
Deep anti-shift core + pelvic control (amazing for sciatica and L4-L5 issues).

Check:
If the pelvis wobbles, slow down and focus on control.


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💪 3. BEAR HOVER ROCK-BACKS

Time: 60 seconds
Rounds: 2

Come to all fours.

Lift knees 2 inches off the floor → spine neutral.

Rock the hips back slightly, then return.

Keep the ribcage from flaring and pelvis from tilting.


Benefits:

Builds core without pressure on discs

Awakens the whole front and side stabilizers

Improves lumbar support



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🌀 4. HALF-KNEELING ANTI-ROTATION REACH

Time: 45 seconds each side

In half-kneeling, right foot forward.

Extend left arm forward without twisting the chest or pelvis.

Slow, controlled reach.


Feel for:

Glute activation

Side-core engagement

Pelvis staying stable


This is the missing link between core strength & real-life stability.


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🍑 5. GLUTE-BRIDGE WITH MARCH

Time: 60 seconds

Lift into bridge.

Hold stable pelvis.

Lift one leg a few centimetres → place down.

Switch.


Key:
Pelvis shouldn’t drop to one side.

Benefits:
Hamstrings + glutes + core → perfect combo for sciatica control.


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🦵 6. STAGGERED DEADLIFT HIP-HINGE (Bodyweight)

Reps: 8 each side

Stand with right foot slightly forward, left foot back.

Hinge from hips while keeping pelvis squared.

Come up using glutes and hamstrings.


Goal:
Train pelvis control in single-leg movement, the exact place where sciatica flares.


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🧘‍♂️ 7. COOL DOWN – DEEP CORE RESET (2 mins)

Cat-Cow Slow Lifts – 30 sec
Gently mobilize the spine.

Figure-4 Stretch – 45 sec each side
Releases glutes → reduces sciatic tension.

Supine Hamstring Stretch – 30 sec
Lengthens hamstrings to stop pelvic pull.

Final Breath (10 seconds):
“Strength + softness = a supported spine.”