What You'll Learn
- Meet Olga Derendeeva and discover the Back Charge daily practice.
- Commit to 15 workouts, each lasting just 15 minutes a day.
- Requires zero equipment, making it accessible anywhere.
- Suitable for all fitness levels, regardless of prior experience.
- Functions perfectly as a warm-up or a standalone daily routine.
Free Preview: Meet Olga Derendeeva
You are doing something brave by being here.
What You Will Learn
Short, 15-minute daily movement sessions are sufficient to improve spinal mobility.
“You'll get 15 workouts, 15 minutes each.”Good Evidence
Spinal mobility exercises can be performed effectively using only body weight.
“No equipment needed.”Strong Evidence
Modifying exercises allows individuals of any fitness background to safely mobilize their back.
“regardless of your fitness level, you'll be able to handle this load.”Strong Evidence
Mobility routines serve a dual purpose as both preparation for heavy loads and independent recovery.
“great as a warm-up for more challenging programs. or you can use them as a standalone routine.”Good Evidence
Consistent daily practice leads to noticeable improvements in subjective back comfort.
“after this course, your back will feel much better.”Expert Opinion
15
A Note From Your Doctor
Consistent, short bursts of daily movement are often more effective for spinal health than infrequent, intense workouts.
You completed this lesson!
Highlights the challenge of balancing work and family, leaving little time for long workouts.
“Balancing working full time, being a mom, running a household, and being a great wife. #workingparent #workingmom #tired #exhausted #doingmybest”
— Anonymous, tiktok
Emphasizes the importance of quick, efficient morning routines for busy schedules.
“WAKE UP HUMBLE QUEENS ITS A NEW WEEK!!!!!!! #3ammorningroutine #morningroutine #morningworkout #morninghabits #earlymorning #healthyroutine”
— Anonymous, tiktok
Lesson Guide
# Meet Olga & Back Charge — 33-Second Welcome
A short welcome from Olga Derendeeva — your guide for the next 15 sessions. Fifteen workouts. Fifteen minutes each. No equipment beyond a mat, a chair, and (occasionally) a ball you can improvise from rolled-up socks. A daily ritual for the back that gives back what sitting takes away.
What Olga walks you through
Hello, friends. I'm Olga Derendeeva, and I'm happy to invite you to my new program, Back Warm-Ups. You'll get 15 workouts, 15 minutes each. No equipment needed.
Some workouts can even be done without a mat. So, regardless of your fitness level, you'll be able to handle this load. These workouts are great as a warm-up for more challenging programs. or you can use them as a standalone routine. I'm sure that after this course, your back will feel much better.
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Full Transcript
Meet Olga & Back Charge — 33-Second Welcome
A short welcome from Olga Derendeeva — your guide for the next 15 sessions. Fifteen workouts. Fifteen minutes each. No equipment beyond a mat, a chair, and (occasionally) a ball you can improvise from rolled-up socks. A daily ritual for the back that gives back what sitting takes away.
What Olga walks you through
Hello, friends. I'm Olga Derendeeva, and I'm happy to invite you to my new program, Back Warm-Ups. You'll get 15 workouts, 15 minutes each. No equipment needed.
Some workouts can even be done without a mat. So, regardless of your fitness level, you'll be able to handle this load. These workouts are great as a warm-up for more challenging programs. or you can use them as a standalone routine. I'm sure that after this course, your back will feel much better.
Next Lesson
You just finished your first lesson
15 more lessons in Back Charge: A Daily 15-Minute Ritual to Relieve Pain, Free Your Spine & Stand Tall Again are waiting for you.