Alleviate Low Back Stiffness
Mairyn Branaman
6 weeks to Relieve lower back stiffness and regain mobility with our targeted program.
Designed by the best and tested over the years with elite athletes, this program focuses on effective exercises to ease tension, improve flexibility, and build strength, addressing the root causes of stiffness and back pain.
With daily routines that fit any schedule, you’ll feel less discomfort, have better posture, and increased freedom of movement—so you can get back to living pain-free.
Warm Up / Activation
A
1a.Quadruped rock 2 x 15 x 3” hold 1b. Cat/cow 2 x 12
B1
High Plank + Hip Extension
3 x 10
B2
Side Plank + Clamshell
3 x 12
C
High Knee To Slow Retro Tap
3 x 12
D1
Anti Rotation Pallof Press
3 x 10
D2
Bridge March
3 x 20
D3
Dead Bug Legs Only
3 x 16
Warm Up / Activation
A
1a. Lower trunk rotation 2 x 20 ea 1b. Dynamic SLR HS stretch 2 x 15 ea 1c.HS floss 2 x 15 ea
B
Single Leg Pallof Press
3 x 10
C1
WBOS - Bridge Series
3 x 15
C2
NBOS - Bridge Series
3 x 15
C3
Single Leg Bridge
3 x 10
D1
Adductor Side Lunge
3 x 10
D2
Modified Copenhagen Plank
3 x 20
E
3 Way MB Crunch
3 x 10
Warm Up / Activation
A
1a.Quadruped rock 2 x 15 x 3” hold 1b. Cat/cow 2 x 12
B1
High Plank + Hip Extension
3 x 10
B2
Side Plank + Clamshell
3 x 12
C
High Knee To Slow Retro Tap
3 x 12
D1
Anti Rotation Pallof Press
3 x 10
D2
Bridge March
3 x 20
D3
Dead Bug Legs Only
3 x 16
Warm Up / Activation
A
1a. Lower trunk rotation 2 x 20 ea 1b. Dynamic SLR HS stretch 2 x 15 ea 1c.HS floss 2 x 15 ea
B
Single Leg Pallof Press
3 x 10
C1
WBOS - Bridge Series
3 x 15
C2
NBOS - Bridge Series
3 x 15
C3
Single Leg Bridge
3 x 10
D1
Adductor Side Lunge
3 x 10
D2
Modified Copenhagen Plank
3 x 20
E
3 Way MB Crunch
3 x 10
Mairyn Branaman
I am a Doctorate of Physical Therapy working in the sports setting. As a former NCAA Division I athlete, I understand the stress athletes place on their bodies in an effort to achieve their goals. That is why I utilize a goal-oriented approach to helping all athletes (barbell, running, field, etc.) overcome pain and optimize performance.
Let's get started today! Buy this program once, use it forever. Why wait and deny yourself felling the best you've ever felt?
Get Alleviate Low Back Stiffness
Dorie Harrison
Pro Basketball Player
Verified Athlete"Before Mairyn, my back pain was recurring and unresolved. She helped me understand the issues and provided brilliant workouts and solutions. Not only did my pain decrease, but my core has gotten stronger. Mair truly has a creative mind for designing custom solutions for strength and pain."
Jake Campbell
Client
Verified Athlete"I was struggling with intense sciatica in my r leg due to a pinched nerve at L4/5. I couldn’t take a full step with my right leg which really impacted my lifestyle...Not only did I avoid surgery, but my back and stability muscles are now stronger than ever. I feel 100% again. Thank you Dr. Mairyn!"
