Workout 2 is a gentle back pain workout led by Linda Chambers on StarFit. It contains 27 exercises and lasts 23 minutes, targeting spine, hamstrings, upper_back, lower_back, core, neck, hips, glutes, shoulders, full_body, chest, calves.
Workout 2
Back Health is a series of focused workouts designed to strengthen your back, core, and posterior muscles — helping you improve posture, prevent injuries, and move with confidence. Led by Linda, these short and effective sessions target the muscles that support your spine, building stability and resilience for everyday life.Say goodbye to stiffness and discomfort as you develop real strength, better alignment, and lasting mobility. Whether you’re looking to enhance your workouts or simply live pain-free, Back Health will help you build a stronger, healthier, and happier back.
Workout Details
Duration
22:51
Energy Level
gentle
Exercises
27
Category
Back Pain
Target Areas
What's Inside
27 exercises · 23 min
Linda Chambers
Form-Focused
Exercises in This Workout
- 1Standing Roll-Downs2 minlowspinehamstrings
- 2Cat-Cow2 minlowspinecore
- 3Quadruped Lateral Flexion (Side Bends)24slowspinelower back
- 4Seated Spinal Waves2 minlowspinelower back
- 5Bird Dog (Right Side)2 minmediumcorelower back
- 6Rest14slowfull body
- 7Bird Dog (Left Side)56smediumcorelower back
- 8Rest20slowfull body
- 9Alternating Bird Dog48smediumcorelower back
- 10Rest38slowfull body
- 11Dead Bug (Single Side)2 minmediumcorelower back
- 12Rest10slowfull body
- 13Dead Bug (Other Side)2 minmediumcorelower back
- 14Rest28slowfull body
- 15Alternating Dead Bug48smediumcorelower back
- 16Rest2 minlowfull body
- 17Forearm Plank Hip Dips (Set 1)33smediumcoreshoulders
- 18Rest47slowfull body
- 19Forearm Plank Hip Dips (Set 2)32smediumcoreshoulders
- 20Rest2 minlowfull body
- 21Modified Roll-Up (Half Roll-Back)2 minmediumcorespine
- 22Rest18slowfull body
- 23Supine Twist (Right)21slowspinelower back
- 24Lying Figure Four Stretch (Right)21slowgluteships
- 25Lying Figure Four Stretch (Left)15slowgluteships
- 26Supine Twist (Left)30slowspinelower back
- 27Downward Dog to Standing Roll-Up36slowfull bodyspine
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Frequently Asked Questions
How long is Workout 2?
This workout is 23 minutes long and includes 27 exercises. It is a gentle intensity Back Pain workout led by Linda Chambers.
What body parts does this workout target?
This workout targets spine, hamstrings, upper back, lower back, core, neck.
Do I need equipment for this workout?
No equipment needed. This is a bodyweight workout you can do at home.
Is this workout suitable for beginners?
Yes, this gentle workout is accessible for beginners. The trainer provides form cues and modifications throughout.