Big Straight Clam Shell
Practice lifting the leg from the hip while keeping the leg straight and controlled.
Self-guided education for adults
Less-ercise: Low Back Pain, 5 Purposeful Motions
A short, focused movement sequence designed to help you slow down, feel the right muscles, and practice control without chasing intensity.
Check suitability in the quizThe CMAR quiz is required before the offer can be shown. Based on your answers, the purchase may not be offered. If you need help, contact CMAR. The quiz does not diagnose back pain or provide medical or exercise clearance.
Inside the program
Five motions. In order.
The PDF asks you to complete each motion on both sides before moving forward. Each motion includes its purpose, what you should feel, numbered instructions and a key cue.
Supported Leg Raise
Practice contracting the front of the thigh while keeping the knee straight.
Butt Press
Practice activating the glute while keeping the pelvis steady.
Bent Knee Heel Inside
Practice finding the deeper back-pocket area of the hip while the hip opens outward.
Hike the Hip
Practice moving the pelvis without lifting, bending or forcing the leg.
How it is used
Attention before intensity.
This is not a workout or a pain cure. It is a short movement sequence for adults exploring a self-guided starting point for their low back.
Follow the sequence
Do all five motions in order. The PDF says the order matters because each motion prepares the body for the next one.
Work both sides
Perform each motion on both sides before moving forward. Hold each position for at least four slow breaths, longer if you need time to settle and feel the correct muscle.
Keep it simple
One attentive repetition per side is enough. The program is not built around more repetitions or harder effort. Its recommended rhythm is once in the morning and once at night.
Read before starting
Your safety comes first.
This program is education and movement instruction only. It is not medical advice, diagnosis, treatment, therapy, or a cure for any condition.
Do not start without medical clearance
Do not start this program without medical clearance if you have a new injury, severe or worsening pain, numbness, loss of strength, loss of balance, fever, unexplained symptoms, recent surgery, a diagnosed spinal condition, pregnancy-related concerns, or any bladder or bowel changes.
Stop means stop
If any motion increases pain, stop immediately. These motions should feel like controlled muscle engagement, not sharp pain or nerve symptoms. If anything feels sharp, shooting, worsening, numb, unstable, or unsafe, do not push through it.
Choose a safe surface
Use the floor only if you can get down and back up safely. If the floor is not safe for you, use a firm bed or wait until you can get help from a qualified professional.
Continue with care
You are responsible for your own body and your own safety while using this program. If anything increases pain or creates symptoms that concern you, stop and contact a qualified medical professional.
What buyers receive
One focused PDF, delivered by email.
The $9.99 purchase is for the Less-ercise: Low Back Pain, 5 Purposeful Motions PDF program. It contains the five-motion sequence, how-to-use guidance, safety guidance, numbered movement instructions, what-to-feel descriptions, key cues and closing next-step guidance.
It is self-guided education—not a personalised assessment, diagnosis or treatment—and does not guarantee outcomes. No bundles or additional programmes are included.
- Take the CMAR quiz.
- Based on your answers, the purchase may not be offered. Contact CMAR if you need help.
- After payment is verified, the PDF is delivered by email.
Your next step
Start with the CMAR quiz.
The quiz is required. Based on your answers, the purchase may not be offered. If you need help, contact CMAR. A result does not rule out a medical problem or mean exercise is safe for you.
Check suitability in the quizQuestions? Contact CMAR