SynerMuscle

💪 Gentle traction through the shoulder and opposite leg can help unload the lower back and reduce tension around the lumbar spine.

Feet on the wall, hands behind the hips, and press up. This challenges your core, hip flexors, quads, triceps, and shoulders together.

Gently pull the legs to create spinal traction, then add a small side-to-side wiggle to reduce lower-back tension and help the area relax.

Legs elevated, body tight, full control. This push-up challenges your upper chest, shoulders, triceps, core, and glutes all at once.

🤯Shift side to side while hanging to activate the back, open the hips, and reduce tension around the pelvis and lower back.
Try more routines in SynerMuscle.

🤯Push-ups are one of the best exercises, but bad form can overload your shoulders. Keep your body straight, elbows slightly tucked, and lower down with control.

Try more stretches in SynerMuscle app.

🤯Lower back hurts during planks? Fix your form. Lock the core, squeeze the glutes, stabilize the hips, and make the plank work properly.

A deep hip release that helps relax the pelvis, reduce lower-back pressure, and improve mobility through the hips and spine.