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STEP 1NEUROMUSCULAR & TRIGGER POINT THERAPY (NAS THERAPY) FOR INSTANT RELIEF!
5 Simple Ways To Self-Treat Your Own Trigger Points At Home For Back & Neck Pain Relief
Self-Treat Your Psoas Muscle For Back Relief!
Self-Treat Your Latissimus Dorsi For Back Relief!
Self-Treat Your Gluteus Medius & Minimus For Back Relief!
Self-Treat Your Paraspinal & Erector Spinae Muscle For Back & Neck Relief!
Self-Treat Your Suboccipital Muscles For Neck & Headache Relief!
BONUS: Self-Treat Your Adductor Muscles For Back & Hip Relief!
BONUS: Self-Treat Your IT Band For Back & Hip Relief!
STEP 2RESTORE PROPER MUSCLE BALANCE AND FUNCTION, CORRECT POOR POSTURE AND BIOMECHANICS, WITH NAS THERAPY
9 Postural Alignment Exercises To Fix Your Own Muscle Imbalances At Home For Back & Neck Pain Relief
You MUST do these exercises in the following sequence and order.
1. Gluteal Squeezes
2. Bent Knee Squeezes
3. Inner Thigh Stretch
4. Reverse Pressing
5. Side Lateral Raises
6. Hip Opener
7. Hip Crossover
8. Flexion & Extension
9. Wall Sit
STEP 3RESTORE FLEXIBILITY TO THE SOFT-TISSUES (STRETCHING)
Top 5 Stretches To Treat And Relieve Your Own Back & Neck Pain At Home
Stretch Your Psoas and Hip Flexors for Back Relief!
Stretch Your Gluteal Muscles for Back Relief!
Stretch Your Latissimus Dorsi for Back Relief!
Stretch and Flex & Extend Your Spine for Back Relief!
Stretch Your Front of Neck and Scalene Muscles for Neck Relief!
BONUS: Best Exercise to Relax Painful Back Muscles
STEP 4REBUILD THE STRENGTH OF THE INJURED SOFT-TISSUES THROUGH RESISTANCE TRAINING!
5 Simple Ways to Strengthen For Back & Neck Pain Relief
Opposite Arm & Leg Lifts for Back & Neck Relief!
Donkey Kicks for Back Relief!
Bridge Pose for Back Relief!
Opposite Hand & Knee Lifts for Back Relief!
Core Stabilization for Back Relief!
BONUS: Sitting Side Lateral Raises for Neck & Back Relief!
BONUS: Sitting Arm Circles for Neck & Back Relief!
BONUS: Siting Wall Presses for Neck & Back Relief!
STEP 5 AEROBIC EXERCISES TO REBUILD ENDURANCE FOR BACK & NECK PAIN SUFFERERS
This information should not be substituted for medical advice.
Any and all healthcare concerns, decisions, and actions must be done through the advice
and counsel of a healthcare professional who is familiar with your updated medical history.
