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Workouts / Back Strengthening and Posture
35
Workout

Back Without Tension

~25 min.
~300 kcal
⁉️ Comments

This workout is designed for those who want to release chronic tension in the back, strengthen the deep stabilizing muscles, and restore freedom of movement to the spine. It is suitable for beginners and anyone who sits for long periods, experiences discomfort in the lower back or shoulder girdle, or is returning to activity after a period of low movement.

The session follows a "mobility first, then strength" principle: you start by gently opening up mobility in the thoracic spine and shoulder girdle, then engage the stabilizing muscles of the back and core, and finish with stretching. This sequence reduces the risk of overload and allows the body to work within a comfortable, safe range of motion.

  • Perform all movements smoothly, without jerking — control matters more than speed.
  • Maintain a neutral spine position during strength exercises.
  • If you feel sharp pain, stop and consult a specialist.
  • Breathe steadily: exhale on the effort, inhale on the return.

The workout is performed using FISIO functional suspension straps and requires no additional equipment. All you need is a reliable anchor point — a door frame, wall bars, or an outdoor pull-up bar.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Cossack squat
1
Level: 1
10
Tilted march
1
Level: 1
12
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Cossack squat
1
Level: 1
10
Tilted march
1
Level: 1
12
W extension
1
Level: 1
8
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Main exercises
Rotation 1
1
Level: 1
8
Short extension
1
Level: 1
8
W extension
1
Level: 1
8
Rotation 2
1
Level: 2
8
Butterfly
3
Level: 1
10
I slide (kneeling)
5
Level: 1
12
Low pull (one hand - single leg )
5
Level: 1
S1
8
Low pull (one hand - single leg )
5
Level: 1
S2
8
T - Abduction
5
Level: 2
10
Y slide
7
Level: 1
12
L extension
1
Level: 1
8
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Sumo squat
1
Level: 2
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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