Hello, I’m Frank.
As someone who spends long hours sitting in front of a computer every day, I’ve had my fair share of lower back discomfort. That’s why I’ve built a simple yet effective morning movement routine that helps relieve and prevent back pain. I’m sharing it here in case it helps you too.
💡 My 12-Step Morning Routine for Back Health
- After waking up, open a window, fold your bedding, and move around gently for about 5 minutes to ease into the day.
- Raise each arm alternately toward the ceiling, 10 times total.
- Swing your hips side to side, 10 times total.
- Hold your arms out horizontally and squeeze your fists 20 times in a row.
- Standing up, bend your waist forward and backward 3 times.
- Throw 10 air punches, alternating arms as if you’re boxing.
- Do 10 alternating front kicks like a kickboxer.
- While standing, raise and lower your heels 20 times.
- Do 10 squats, simulating the motion of a weightlifter.
- Do 15 crunches. For reps 6 through 15, twist your torso side to side to increase the challenge.
- Do 10 back extensions. For reps 6 through 10, twist side to side while lifting to add intensity.
- Finish strong with 15 quick push-ups.
Doing these movements every morning has really helped reduce my lower back pain and made my body feel lighter and more flexible throughout the day. Give it a try — it might just become your new favorite morning ritual.
Stay active, stay well. 💪
If you’re interested in my published work, feel free to check it out here.
Thank you for reading today.
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O-Hana Fantasia. We’d be so happy if you subscribed!
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Currently, I’m participating in the popular blog rankings.
Today’s ranking for [AMISTAD] is?
■ Frank Yoshida is an award-winning author who made his professional debut in January 2009 after winning the Grand Prize in the “Gateway to Success for New Writers 2008” Contest, sponsored by Goodbook Shuppan, Japan. His acclaimed short love story, Hanarerarenaku-nacchau (“What Would I Do Without You?”), marked the beginning of his published literary journey. He holds a Bachelor of Arts in Economics from Kobe University of Commerce. ■ Frank brings a wealth of international business experience to the table. With a strong background in Surface Mount Technology (SMT), he served as a technical adviser in key innovation hubs such as Silicon Valley, Hsinchu (Taiwan), and San Jose (California). His global career includes negotiating international investment disputes in the United States, advising in the leather industry, and managing timber import strategies. As a seasoned international business consultant and flexpatriate, he has worked extensively across North America, Latin America, Oceania, Southeast Asia, Europe, and Africa for leading trading companies and multinational clients. ■ A certified English expert, Frank holds ten prestigious English qualifications: UNATE (United Nations Association Test of English) SA Class, BEST (Business English Standard Test) A-Grade, Volunteer Interpreter Test (V-Tsuken) A-Grade, TOPEC (Nursing English) Perfect Score, Nissho Business English Proficiency Test Grade 1, Tourism English Proficiency Test Grade 1, Zensho English Proficiency Test Grade 1, English Vocabulary Test (TANKEN) Grade 1, EIKEN® Grade 1, and Japan's National Government Licensed Guide Interpreter certification. ■ Frank is also a passionate motorcycle enthusiast. He finds his ultimate freedom cruising along scenic coastlines aboard his beloved Suzuki Hayabusa GSX-1300R mega tourer. He describes the liberating experience in two words: “Stay aloof.”
Frank
