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Workout 4 is a gentle back pain workout led by Linda Chambers on StarFit. It contains 22 exercises and lasts 24 minutes, targeting spine, hamstrings, chest, shoulders, core, lower_back, pelvic_floor, upper_back, full_body, glutes, hips, outer_thighs, hip_flexors.

Part of: Back Health
Workout 4 workout preview — Linda Chambers
24 minEnergy gentlespine

Workout 4

gentleBack PainLinda Chambers22 exercises

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

23:59

Energy Level

gentle

Exercises

22

Category

Back Pain

Target Areas

spinehamstringschestshoulderscorelower backpelvic floorupper backfull bodygluteshipsouter thighship flexors

What's Inside

1
Standing Roll-Down and Extension2m 12s
2
Supine Pelvic Tilts with Arm Press1m 35s
3
Seated Thoracic Twist2m 10s
4
Plank Shoulder Taps (Set 1)52s
5
Rest43s

22 exercises · 24 min

Linda Chambers

Linda Chambers

Form-Focused

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Exercises in This Workout

  1. 1
    Standing Roll-Down and Extension
    3 minlow
    spinehamstrings
  2. 2
    Supine Pelvic Tilts with Arm Press
    2 minlow
    corelower back
  3. 3
    Seated Thoracic Twist
    3 minlow
    spineupper back
  4. 4
    Plank Shoulder Taps (Set 1)
    52smedium
    coreshoulders
  5. 5
    Rest
    43slow
    full body
  6. 6
    Plank Shoulder Taps (Set 2)
    47smedium
    coreshoulders
  7. 7
    Rest
    59slow
    full body
  8. 8
    Bird Dog with External Pull (Right Arm/Left Leg)
    1 minmedium
    coreglutes
  9. 9
    Rest
    38slow
    full body
  10. 10
    Bird Dog with External Pull (Left Arm/Right Leg)
    2 minmedium
    coreglutes
  11. 11
    Rest
    2 minlow
    full body
  12. 12
    Modified Side Plank with Leg Lifts (Side 1)
    41smedium
    corehips
  13. 13
    Rest
    40slow
    full body
  14. 14
    Modified Side Plank with Leg Lifts (Side 2)
    38smedium
    corehips
  15. 15
    Rest
    43slow
    full body
  16. 16
    Ipsilateral Dead Bug (Right Side)
    2 minmedium
    corehip flexors
  17. 17
    Ipsilateral Dead Bug (Left Side)
    51smedium
    corehip flexors
  18. 18
    Knee Hugs and Circles
    12slow
    lower backhips
  19. 19
    Figure Four Stretch (Side 1)
    30slow
    gluteships
  20. 20
    Figure Four Stretch (Side 2)
    36slow
    gluteships
  21. 21
    Seated Forward Fold
    29slow
    hamstringslower back
  22. 22
    Downward Dog to Standing Roll-Up
    19slow
    full bodyspine

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Frequently Asked Questions

How long is Workout 4?

This workout is 24 minutes long and includes 22 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, chest, shoulders, core, lower back.

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.

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