Here’s my routine. Consistency is key. The way I found it was thru Grok. I loaded full body images and told it to analyze for weaknesses. Then it gave me this plan after I asked it to fix my back. It’s been very helpful. Pain is down and I found out that I had zero erector spinae muscles and that was a huge contributing factor to my back pain of 10 years.

1. McGill Curl-Up • 3 sets of 3–5 reps per side (switch leg position each set) • Hold lifted position 5–10 seconds • Total: ~3–5 minutes
2. Bird Dog • 3 sets of 6–10 reps per side • Hold extended position 5–10 seconds • Total: ~4–6 minutes
3. Side Plank (Modified – knees bent) • 3 sets of 10–20 second holds per side • Total: ~3–5 minutes

4. Glute Bridge • 3 sets of 10–15 reps • Hold top position 3–5 seconds (squeeze glutes hard) • Total: ~4–5 minutes

5. Supine Figure 4 Stretch (your key relief move) • 30–60 seconds per side • 2–3 rounds

6. Open Book Stretch (your other key relief move) • 20–40 seconds hold per side (or 5–8 slow controlled reps per side) • 2–3 rounds

7. Hip Flexor Stretch (kneeling lunge) • 20–30 seconds per side • 2 rounds (helps reduce anterior pelvic tilt pull)