Until now I've been treating my back pain as a hinderance. The solutions I've reached for are designed to strengthen my core, hips and glutes. My back pain comes back I usually assume it's because the rehab I've done was not correct. I've not measured progress because I've not had much or at least enough to warrant measuring.

- When you rotated, what moved that shouldn’t have? (hips, ribs, shoulders, lower back) Thread the Needle + Arm Reach Right to left felt easier Arm Opener (3:00) Left ribs flares and hips abducted Kneeling Twist and Reach with Band (6:00) Nailed this moment Standing Thoracic Stretch (8:30) Felt good and solid - Did one direction feel harder to control than the other? Thread the Needle + Arm Reach Left to right my shoulder did not come to ground as easily nor as much and I transferred my weight to my right knee more Arm Opener (3:00) Right side felt smooth and easy Kneeling Twist and Reach with Band (6:00) Right felt better but left was good - Did you feel tension in your neck/shoulders or in your lower back? Thread the Needle + Arm Reach (0:00) Lower back leg side on the left to right movement Arm Opener (3:00) Shoulders on both sides Kneeling Twist and Reach with Band (6:00) No tension Standing Thoracic Stretch (8:30) Left side was tighter - Did you notice more range on one side, and less on the other? Thread the Needle + Arm Reach (0:00) More range on the Right to left side Arm Opener (3:00) More range on the Right to left side Kneeling Twist and Reach with Band (6:00) Slightly more on the Right. Standing Thoracic Stretch (8:30) More movement in right side - Which was the easiest, and which was the hardest? And why? More stable, smooth and pain/discomfort free on the right side generally although my Right QL always hurts most.

- What part of your body moved when it wasn’t supposed to? Quadruple Scapula Mobilisation: Had to remember to control my core and stop my head form dropping Shoulder Bridge: My right glute works harder than my left glute Segmental Shoulder Bridge: This felt smooth but right glute still worked more Breaststroke L1 Right QL felt this one Back Extension: Had to focus onboard not letting my glutes take over Spinal Roll Down: felt smooth Deadlift : felt smooth Swimming - Legs only: felt my glutes and abdominals working but maintained head and scapular position more movement to to my right when left was moving. Swimming - Arms only: felt my pecs and abdominals working but maintained head and scapular position - What was the main the difference between similar exercises from Day 2? They felt smoother yet I now notice subtle changes a bit more - Did one side feel harder to keep still than the other? Yes my right side is stronger yet that is where I feel pain when I've to rely on my left I never feel as stable. - Did you notice rushing through certain parts of the movement? No; I manage to maintain a controlled pace throughout. - What always wanted to move first, even though it's not supposed to? Dropping of my head and allowing my shoulder blades to come together and not engaging my core; but I did manage to control them.

- Did you hold your breath during any of the exercises? No - Was it hard to find and engage your deep core? No - Did your neck or shoulders tense during harder exercises? yes - Did you feel stiffness / pain in your lower back? Yes - Did one side feel harder to keep steady than the other? Yes

- Which day felt the hardest to understand and why? None - Which day felt the hardest to complete and why? Core; I had to focus most on not tensing shoulders and neck. - Which questions kept coming up in my head? No questions only the reminder that regression is progression. - Did anything already feel clearer than at the start of the week? The beginning of an understanding that there is a way around a broken big toe.