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Fit&Well reports that trainer Anneli Marinovich shared a 10-minute resistance-band routine with three exercises: pull-aparts, banded glute bridges and bird dogs. The source presents the routine as a way to build strength and support movement, not as a proven treatment; people with back pain should consult a health professional before trying it.
Fit&Well has published a 10-minute resistance-band routine from personal trainer Anneli Marinovich, featuring pull-aparts, glute bridges and bird dogs. The report says the exercises are intended to strengthen muscles around the trunk and hips, while advising anyone with back pain to consult a health professional before starting.
The routine uses a long loop resistance band and, ideally, a short loop band; the source says the long band can be doubled if a short one is unavailable. It calls for three rounds, with 45 seconds of rest between rounds. The report does not provide study results or evidence that the workout prevents or treats lower-back pain.
For the band pull-apart, hold the long band in front of the chest with arms relatively straight, pull the hands apart by drawing the shoulder blades together, pause, then return slowly. Marinovich prescribes 10 repetitions and says the movement counters a forward-slumped desk posture.
For the banded glute bridge, lie with knees bent and a short band above the knees. Engage the core, press through the heels to lift the hips until the body forms a line from shoulders to knees, gently pushing the knees outward. Hold for two seconds, then lower with control; the prescribed count is 10. For the bird dog, start on hands and knees and extend one arm and the opposite leg while keeping the spine steady. Pause for two seconds, return and alternate sides for five repetitions per side.
Strength Work Aimed at Daily Movement
The routine offers readers a short, equipment-light set of movements to discuss with a clinician or physical therapist, particularly if they want to build strength and steadiness. Marinovich frames it around the back, glutes and deep stabilising muscles, rather than abdominal exercises focused on appearance.
That framing is relevant because the source describes lower-back pain as more common with age and capable of affecting quality of life. However, the article is a trainer’s workout recommendation, not a clinical trial or individualized care plan. Its promised benefits should be understood as the trainer’s rationale, not a guarantee that pain will be prevented or reduced.
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A Trainer’s Three-Move Routine
Fit&Well identifies Marinovich as a personal trainer and menopause coach and host of the podcast “Mind and Muscle Beyond 40.” The report says she shared the workout for people seeking to move with less stiffness and maintain physical independence.
Her explanation centers on what she calls the body’s “posterior armour”—the back, glutes and deep stabilisers. The source gives exercise instructions and repetition counts, but does not cite research evaluating this exact sequence, explain how participants were selected, or provide a comparison with other approaches to back pain.
“This instantly counters the forward desk slouch that pulls on the neck and mid-back as we age.”
— Anneli Marinovich, on the band pull-apart, as quoted by Fit&Well
Evidence and Individual Suitability
The source does not report clinical evidence showing that this specific routine prevents, treats or reduces lower-back pain, nor does it give outcomes from people who completed it. It also does not set out modifications for different fitness levels or explain how to progress the exercises over time.
People’s causes of back pain and capacity for exercise vary. The report advises consulting a doctor or physical therapist before trying new exercises when back pain is present. It does not specify what symptoms require stopping a movement or seeking urgent care, so readers should ask a qualified professional for guidance suited to their situation.
Discussing the Routine With a Clinician
The report provides no announced follow-up study or next milestone. Anyone interested in trying the sequence should first follow its advice to check with a health professional if they have back pain, and ask whether the movements and repetition counts suit their condition and ability. During the exercises, movements should be controlled; readers should stop and seek professional advice if an exercise causes or worsens symptoms.
Fit&Well’s account is currently a practical workout recommendation, not a report of new medical findings. Whether the routine is appropriate for a particular person—and whether it helps that person’s comfort or function—remains an individual question for a clinician and the person doing the exercises.
Key Questions
Which three exercises are in the routine?
The sequence includes resistance-band pull-aparts, banded glute bridges and bird dogs.
How many rounds does the workout prescribe?
Fit&Well says to complete three rounds, resting 45 seconds between rounds. The listed repetitions are 10 pull-aparts, 10 glute bridges and five bird dogs per side.
Can the routine prevent or treat lower-back pain?
The source presents it as a strength routine that may support movement, but it does not provide evidence that this specific workout prevents or treats pain. It should not replace individualized medical advice.
Should someone with back pain try these exercises?
The report advises consulting a doctor or physical therapist before trying new exercises if you have back pain. A professional can advise whether the movements are appropriate for your circumstances.
Source: fitandwell.com
