Lower back mobility
Easy movements for a stiff lower back: hips, then a gentle hinge, with the phone counting what it can see. This is general mobility. It is not a treatment for back pain and it is not for pain that runs down a leg, or for pain after a fall.
Try a free workoutBetween physio sessions, not medical advice. If a clinician gave you exercises, do those. Stop if pain jumps, the joint gives way, or symptoms run down an arm or a leg, and get it checked.
How a session goes
- Hip hinge drill. Hands on your thighs, push your hips back a little. The camera looks for the hinge, not a deep fold.
- Glute bridge. Lie down, feet flat, lift the hips. A rep counts at the top, then back down.
- Figure-four hold. A timed hold each side. The coach switches you. Breathe. Don't pull the knee.
The phone counts. You move.
Workout, Rehab and Mobility all use the same camera counter, timers and voice. Your first full session is free and does not ask for a card. It is saved to your history. The next one asks you to start a plan.
Video stays on your phone. Built in Calgary. Works globally.
Questions
I have sciatica. Should I do this?
Not from this page. Pain, numbness or weakness down a leg needs a clinician. Apex One's programs are general and they tell you to stop if pain climbs.
Is the counting accurate for floor work?
Prop the phone where it can see your hips and knees. If it can't see the joints, that rep is not counted. You can log it yourself, and the app keeps that separate from a camera count.
Is this medical advice?
No. It is general exercise guidance for between physio sessions. It does not replace a doctor or a physiotherapist.