ALL ZinnFit Apps are Free and available onYouTube by searching the keyword: ZinnFit.Your Low Back NEEDS to be regularly stretched and strengthened!Protect Ur BACK!The fundamentals to a successful back care program arestretching, strengthening and weight loss. This is the first in aseries of Low Back stretches & strengthening exercises. If youwant to get your low back in shape, then this system was createdfor you. Designed by renowned fitness trainer, Adam Zinn, theentire system will allow you to stretch, strengthen and protectyour low back from future injury. By focusing for just a fewminutes each day on your low back, you can see dramaticimprovements in your posture, your flexibility and the strength ofyour lower back. This program focuses not only on your low back,but also all of the muscles and areas that CONNECT to your lowback. As a result, you have the most complete protection for yourlow back area.This completely free introductory program is self-contained. Atabsolutely no charge, you can download the ZinnFitness Low BackCare Intro stretching program.DIRECTIONS: Do a short cardio warm-up such as walking beforeusing this app to get your heart rate up, blood circulating andbody temperature elevated. CONSULT WITH YOUR PHYSICIAN BEFORE USINGTHIS OR ANY EXERCISE APP. Never push through any pain. Stretchingis only about a mild ache in your muscles…not pain. Let your bodybe your guide. LISTEN TO YOUR BODY.Make sure your phone volume is set to the Maximum to be able tohear the instructions. If the sound is still not loud enough,consider using earbuds or headphones. Also make sure that anySCREEN BLANKING screen saver is turned off or to a time framelonger than this app so that your screen does not go blank in themiddle of your exercise.Initially perform exercises in front of a mirror to confirm correctform and technique. If you are having trouble performing this App,watch it a few times to see and hear the correct form.Be sure to do the Low Back Care Intro App several times beforemoving on to the Low Back Care Complete & Low Back CareProtection Apps.This is a static image with 3 choices showing three levels ofdifficulty. For each stretch, choose the one that provides a dullache without any pain. On some you may decide on the Basic levelwhile on other stretches, you may choose a more advanced level.(The pictures do not move or change…the app is not a touch screenduring the stretches.)The total time to run the App is 7 minutes.TIPS:1. Don't bounce!You will get the best stretch, and prevent injuries if you avoidbouncing. Instead, hold the stretch, and feel a constant pull inthe muscles.2. Focus on those low back muscles.While a good overall routine is helpful, your emphasis should be onthe low back muscles since they will be most heavily involved inyour workout.3. Warm up before stretching.Just some easy walking or a light jog will be sufficient to warm upyour muscles, but it will make the stretching session much morevaluable.4. Begin slowly.You don't need to touch your toes right away: Begin slowly and pushyourself as your muscles loosen up. Stretching too much, too sooncan be painful and potentially harmful.5. Hold the stretch.Once you feel your muscles reaching their limit, hold the positionfor a count of 5 and BREATHE. Then push yourself a little furtherand hold again for a count of 5 and BREATHE.6. Don't rush your stretching routine.If you're going to have to cut your workout short, don't skip orshorten the stretching. This is more important than an extra set ofreps or another half mile.7. Losing weight will significantly help your low back. If you areoverweight, then losing weight will give you large gains in yourefforts to improve your low back.8. Do app daily.

ALL ZinnFit Apps are now Free on YouTube bysearching the keyword: ZinnFit.Your Low Back NEEDS to be regularly stretched and strengthened!Protect Ur BACK!The fundamentals to a successful back care program arestretching, strengthening and weight loss. This is the continuationin a series of Low Back stretches and strengthening exercises. Byfocusing for just a few minutes each day on your low back, you cansee dramatic improvements in your posture, your flexibility and thestrength of your lower back. This program focuses not only on yourlow back, but also all of the muscles and areas that CONNECT toyour low back. As a result, you have the most complete protectionfor your low back area. DIRECTIONS: CONSULT WITH YOUR PHYSICIANBEFORE USING THIS OR ANY EXERCISE APP. Never push through any pain.Stretching and strengthening are only about a mild ache in yourmuscles…not pain. Let your body be your guide. LISTEN TO YOURBODY.Make sure your phone volume is set to the Maximum to be able tohear the instructions. If the sound is still not loud enough,consider using earbuds or headphones. Also make sure that anySCREEN BLANKING screen saver is turned off or to a time framelonger than this app so that your screen does not go blank in themiddle of your exercise.Initially perform exercises in front of a mirror to confirm correctform and technique. If you are having trouble performing this App,watch it a few times to see and hear the correct form.The Low Back Care Complete program includes the following:1. Warm Up (5 min)This part of the program is a video. You can press on the HQ buttonto view the video in High Quality. This sets the next video in HighQuality also. The pause button, rewind and fast forward buttons areall available by touching the screen. The volume is adjusted byusing the volume adjustment button your phone.2. Stretching (5 min)This is a static image with 3 choices showing three levels ofdifficulty. For each stretch, choose the one that provides a dullache without any pain. On some you may decide on the Basic levelwhile on other stretches, you may choose a more advanced level.(Thepictures do not move or change…the app is not a touch screen duringthe stretches.)3. Strengthening (6 min)The total time to run the Low Back Care Complete App is 16minutes.LOW BACK CARE TIPS:1. Don't bounce!You will get the best stretch, and prevent injuries if you avoidbouncing. Instead, hold the stretch, and feel a constant pull inthe muscles.2.Focus on those low back muscles.While a good overall routine is helpful, your emphasis should be onthe low back muscles since they will be most heavily involved inyour workout.3. Warm up before stretching.Just some easy walking or a light jog will be sufficient to warm upyour muscles, but it will make the stretching session much morevaluable.4. Begin slowly.You don't need to touch your toes right away: Begin slowly and pushyourself as your muscles loosen up. Stretching too much, too sooncan be painful and potentially harmful.5. Hold the stretch.Once you feel your muscles reaching their limit, hold the positionfor a count of 5 and BREATHE. Then push yourself a little furtherand hold again for a count of 5 and BREATHE.6. Don't rush your stretching routine. If you're going to have tocut your workout short, don't skip or shorten the stretching. Thisis more important than an extra set of reps or another halfmile.7. Losing weight will significantly help your low back. If you areoverweight, then losing weight will give you large gains in yourefforts to improve your low back.8.Do it again.Once you're finished working out, stretch again. Not only is it anexcellent way to cool down from your workout, but this is the timethat you will improve your flexibility the most.

ALL ZinnFit Apps are now Free on YouTube bysearching the keyword: ZinnFit.Your Low Back NEEDS to be regularly stretched and strengthened!Protect Ur BACK!Low Back Care Protection App by ZINNFITNESSThe fundamentals to a successful back care program arestretching, strengthening & weight loss. This is thecontinuation in a series of Low Back stretches and strengtheningexercises. By focusing for just a few minutes each day on your lowback, you can see dramatic improvements in your posture, yourflexibility and the strength of your lower back. This programfocuses not only on your low back, but also all of the muscles andareas that CONNECT to your low back. As a result, you have the mostcomplete protection for your low back area. DIRECTIONS: CONSULTWITH YOUR PHYSICIAN BEFORE USING THIS OR ANY EXERCISE APP. Neverpush through any pain. Stretching & strengthening are onlyabout a mild ache in your muscles…not pain. Let your body be yourguide. LISTEN TO YOUR BODY.Make sure your phone volume is set to the Maximum to be able tohear the instructions. If the sound is still not loud enough,consider using earbuds or headphones. Also make sure that anySCREEN BLANKING screen saver is turned off or to a time framelonger than this app so that your screen does not go blank in themiddle of your exercise.Initially perform exercises in front of a mirror to confirm correctform and technique. If you are having trouble performing this App,watch it a few times to see and hear the correct form.The Low Back Care Protection program includes the following:1. Warm Up (4 min)2. Stretching (6 min)This is a static image with 3 choices showing three levels ofdifficulty. For each stretch, choose the one that provides a dullache without any pain. On some you may decide on the Basic levelwhile on other stretches, you may choose a more advanced level.(Thepictures do not move or change…the app is not a touch screen duringthe stretches.)3. Strengthening (4 min)This part of the program is also a video. You can press on the HQbutton to view the video in High Quality. The pause button, rewindand fast forward buttons are all available by touching the screen.The volume is adjusted by using the volume adjustment button yourphone.The total time to run the Low Back Care Protection App is 14minutes.LOW BACK CARE TIPS:1. Don't bounce!You will get the best stretch, and prevent injuries if you avoidbouncing. Instead, hold the stretch, and feel a constant pull inthe muscles.2.Focus on those low back muscles.While a good overall routine is helpful, your emphasis should be onthe low back muscles since they will be most heavily involved inyour workout.3. Warm up before stretching.Just some easy walking or a light jog will be sufficient to warm upyour muscles, but it will make the stretching session much morevaluable.4. Begin slowly.You don't need to touch your toes right away: Begin slowly and pushyourself as your muscles loosen up. Stretching too much, too sooncan be painful and potentially harmful.5. Hold the stretch.Once you feel your muscles reaching their limit, hold the positionfor a count of 5 and BREATHE. Then push yourself a little furtherand hold again for a count of 5 and BREATHE.6. Don't rush your stretching routine. If you're going to have tocut your workout short, don't skip or shorten the stretching. Thisis more important than an extra set of reps or another halfmile.7. Losing weight will significantly help your low back. If you areoverweight, then losing weight will give you large gains in yourefforts to improve your low back.8.Do it again.Once you're finished working out, stretch again. Not only is it anexcellent way to cool down from your workout, but this is the timethat you will improve your flexibility the most.