Back and neck mobility rehabilitation – beginner

rehabilitationBeginnerAllUpdated 27/02/2026

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Goal

Restore function and load tolerance with safe progression. Beginner workout focused on rehabilitation focused to problems of back. impingement - neck pain - herniation DISCAL - low back pain. Include activation, strengthening and mobility work while avoiding movements that worsen symptoms. If you are in an acute phase or have a diagnosed condition, follow your physiotherapist’s guidance. Prioriza the.

Workout plan

Pulldown upper back with a cable machine high and close grip

#1Intermediate

Pulldown upper back with a cable machine high and close grip

Pull-ups on a machine knees bent

#2Intermediate

Pull-ups on a machine knees bent

Row with close grip seated on a machine

#3Intermediate

Row with close grip seated on a machine

Leg extension on a machine

#4Intermediate

Leg extension on a machine

Hip flexion alternating toward the elbow opposite

#5Beginner

Hip flexion alternating toward the elbow opposite

Half squat isometric

#6Beginner

Half squat isometric

Crunches on a machine abs seated

#7Intermediate

Crunches on a machine abs seated

Mountain climber on a flat bench

#8Beginner

Mountain climber on a flat bench

Abdominal crunches with knees bent and feet held

#9Beginner

Abdominal crunches with knees bent and feet held

Machine chest press seated

#10Intermediate

Machine chest press seated

Biceps curl with twist supination and pronation or Zottman

#11Beginner

Biceps curl with twist supination and pronation or Zottman

Triceps extension with rope and cable machine standing

#12Intermediate

Triceps extension with rope and cable machine standing

Stretch of the cat

#13Beginner

Stretch of the cat