Do this standing or on a mat beside the bench, and stop any move that sharpens the electric shock or sends it into the buttock or leg. Mild stretch is fine; zinging is not. Skip deep forward folds and strong twists while that right-sided shock is active.
Set a 30-minute timer. The whole reset is about five minutes.
- Pelvic rocks, 45 seconds. Stand with feet hip-width, knees soft, hands on the hips. Slowly tuck the tailbone under, then tip it back to a small natural arch. Eight to ten slow rocks. This undoes the frozen bench posture without loading the disc.
- Hip-flexor stretch, 40 seconds each side. Step one foot back, back heel down or knee softly bent, tuck the pelvis so the low back stays long, and shift forward until you feel the front of the back hip. Do not lean back into an arch. The right side usually needs this more after leaning over a bench.
- Standing figure-4, 40 seconds each side. Hold the bench. Cross the right ankle over the left thigh, sit the hips back a little as if onto a high stool, and keep the spine long. You should feel the right buttock, not a shock down the leg. Swap sides.
- Thoracic opener, 40 seconds. Hands on the bench, walk the feet back so the hips hinge and the back is long, then gently sink the chest between the arms without rounding the low back. This is for the upper back that locks while you look down at the instrument.
- Cat–cow on the bench or floor, 45 seconds. Hands under shoulders, knees under hips. On an in-breath, gently lift the chest and tail (cow). On an out-breath, round only as far as is comfortable (cat). Six slow cycles. If the floor is awkward, do the same motion standing with hands on the thighs.
- Glute squeeze and walk, 40 seconds. Ten slow marches on the spot, then squeeze both buttocks for five seconds, release, and repeat three times. Finish with three long breaths, ribs soft, shoulders dropped.
If one move clearly eases the right side, repeat that one for the spare 20–30 seconds. If the shock is worse after the break than before it, drop the figure-4 and the deeper hip hinge, and keep only the pelvic rocks, marches, and hip-flexor stretch until it settles.
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