Abstract: A method of providing back-pain relief by performing in any sequence a group consisting of eight discrete movements further defined as Knee Pull, Knee Side Push Out, Single Frog leg, Double Frog Legs, Chrysalis, Seated Jack Knife, Bio Crunch, and Seated Hold & Release where the first four listed movements have starting positions of laying supine with knees bent and feet flat on the floor approximately one foot form buttocks. The fifth movement starts by keeping the bottom of feet together with knees bent and slightly down while holding the toes. The sixth movement starts by putting feet and ankles together with knees straight and locked while in a sitting position. The seventh movement starts by laying flat on the floor with arms bent and fingers touching ears. The eighth movement starts in a seated position and holding on to a chair underneath the seat while keeping the back straight.