This all-floor 12-minute workout helps to release tension in the back and strengthen the surrounding musculature in a respectful way.

PHASE 2
Once you no longer feel too tired and need to recover after doing Phase 1 workouts, you can progress to Phase 2.

This is a progression from the first stage of your recovery process. You will be feeling a bit better and stronger, and can now do short, easy standing workouts.

The goal in Phase 2 is to:
· Take the next step to build your strength back up
· Increase full-body mobility in a way that is respectful and effective
· Gradually build up stamina

How to do the workouts?
· You are getting stronger but are still in “healing mode”. Continue to work in a relaxed and easy way. Remember that this is the best way to heal faster.
· If you feel exhausted after doing a longer, standing workout, alternate with the Phase 1 workouts or switch back to those workouts entirely. Learning to listen to your body is part of this healing process.
· For the first month, aim at doing one workout from Phase 2 three times per week.
· Once you can do this, you can progress to doing one Phase 2 workout per day for another month.
· Everyone is different, and you might need more time to progress to the next phase. Take your time – your body will thank you.