If you have any concerns or conditions related to your spine, we strongly recommend consulting a healthcare professional. Please keep in mind that I'm not a medical doctor, and I'm unable to provide specific guidance on spinal issues or conditions.

For individuals with conditions such as scoliosis, herniated discs, or protrusions, it's generally safe to participate in these exercises. However, it's important to exercise caution, especially during the advanced stages of scoliosis or when a herniated disc is inflamed. The presence of protrusions can serve as an indicator that it's time to address your spinal health to prevent further complications.

If you're dealing with degenerative changes in your spine, it's advisable to deliberately limit the range of motion during your sessions, particularly for bending, extension, and rotation exercises. Gradually increase these movements, always listening to your body and proceeding with great care.

You will need:
• Resistance Band Regular or Medium strength, as an example: https://l1nk.dev/Yptlm
• 2 dumbbells, either 1.5 kg, 2 kg, or 3 kg (3 lbs, 5 lbs or 7 lbs), depending on your fitness level.
• Foam roller with a diameter of up to 15 cm., but you can easily replace it with rolled-up towels.

If we're talking about 'Back Care Routines,' you can do them daily or even multiple times a day, depending on your body's needs.

For back strengthening workouts, it's recommended to do them 2-3 times a week with 1-2 rest days in between.

I would recommend starting with the 'BACK CARE' program, as it involves a gradual increase in intensity and is designed for beginners.

In the beginning, keeping up with the class might be challenging. Follow the video and listen to voice cues for adjustments. If a move is new, take your time. It's okay if you can't do all the reps, just do fewer and continue. Your progress will come. If something feels too hard, don't force it. Each body is unique, so adapt as needed.

Some exercises may not appeal to you, while others, on the contrary, will become your favorites. I'm sure of it!

For the ‘Routines’ workouts:
If you plan to do cardio, running or cycling, I recommend doing a 'Routine' as a warm up.
If you plan to do strength training, it's better to perform a "Routine' afterwards, as your cool down.

For the 'Strengthening' workouts:

If you are doing upper body training, I don't recommend doing a 'Strengthening' workout on the same day.
However, if you plan to do lower body training or cardio, you can certainly do a 'Strengthening' workout on the same day.

The workload in the program gradually increases from week to week, allowing the workouts to seamlessly integrate into your life.

When you open the catalog on the website, you'll find the first 6 sections titled 'Back Care Program | Week 1, 2, and so on.’ This is a specially designed plan with the a minimum number of workouts per week, consisting of 2 'Routines' and 2 'Strengthening' workouts.

For the 'Routines' workouts, you can do them daily or even multiple times a day, depending on your body's needs. If desired, you can go to the 'Back Care Routines' section in the catalog below and perform routines in addition to those included in the current week's plan.

For the 'Strengthening' workouts, it's recommended to do them 2-3 times a week with 1-2 rest days in between them. The weekly plan includes 2 workouts that are essential for the program. If desired, you can go to the 'Back Strengthening' section and complete a different additional workout.

A typical weekly plan could look like this:
Monday: 'Routine 1’
Tuesday: 'Strengthening | Light | 1'
Wednesday: Rest Day or Optional 'Routine' (Your choice)
Thursday: 'Routine 2'
Friday: 'Strengthening | Light | 2'
Saturday: Rest Day or Optional 'Routine' (Your choice)
Sunday: Rest Day or Optional 'Strengthening' (Your choice)

You can access your classes on your phone, tablet, or directly on your TV without the need for any downloads.

If you decide not to continue, you have the option to cancel your membership anytime. Simply follow the steps provided on the Billing page to initiate the cancellation process, and your membership will not be renewed.