Spine Movement Lab

A mobility program for your spine—built for long-term freedom, not just short-term relief.

Spine Movement Lab is a targeted mobility and strength program designed to help you move with more ease, less pain, and greater control. Rooted in the Functional Range Conditioning (FRC) system and complemented by strength-based functional training and Kinstretch-inspired classes, this program goes beyond the traditional approaches because it actually changes how your spine functions.

This course will teach you how to:

• Build back segmental control (move one vertebra at a time)

• Restore mobility and function in each spinal region

• Strengthen deep stabilisers that protect your back

• Reverse the effects of prolonged sitting and modern “ergonomic” habits

• Reduce stiffness, decompress your spine, and move with confidence again

This is more than just mobility. It’s about retraining your spine to move the way it was meant to — with freedom, precision, and flow.

You’ll walk away with:

• A deeper understanding of how your spine works

• A nervous system that feels safer in movement

• A stronger, more resilient back

• And a body that ages with more ease, not more tension

In this course you will:

✔ Improve space between your vertebrae

✔ Build resilience in the connective tissue that supports your spine

✔ Improve spinal control and movement capacity

✔ Address the root causes of tension, aches, and stiffness

✔ Support your spine by also strengthening surrounding joints—like the hips and shoulders

Whether you sit for long hours, deal with recurring back discomfort, or simply want to age with strength and confidence, this program is your guide to pain-free movement and a more mobile spine.

The goal? Freedom. Less pain. More movement. For life.

Spine Movement Lab - Spine Mobility program

A$99.00

One time

Spine Movement Lab is a mobility + strength program designed to create space in your spine, build tissue resilience, and reduce pain. Based on FRC and supported by functional training and Kinstretch-inspired work, it helps you move better, feel stronger, and live with more freedom—starting from your spine.

✓ Over 20 hours of video content

✓ Unlimited lifetime access

Sara - Dubai

“I never realised how disconnected I was from my spine until I did this course.”

I joined the Spine Movement Lab not really knowing what to expect — I just knew I felt stiff, compressed, and tired of always protecting my back instead of trusting it. What I found was beyond physical relief… it was reconnection.

After years of tension and fear around movement, I now feel more freedom and control in my spine. It gave e awareness of how my spine moves like a big stiff block. The pain I used to feel with simple tasks like bending forward or twisting has started to ease — and I finally feel like I’m rebuilding my body in a way that’s sustainable.

I found super interesting to dive into my own breath and realise that there were parts of my diaphragm where the breath wasn’t accessing.

What I loved the most was how Ana Rita guides each session with care, always reminding you to go at your own pace and to stay connected to how the movement feels, not just what it looks like.

This course didn’t just change how I move — it changed how I relate to my body. We all know that things take time and commitment but this type of work does take its own time but I can feel that it’s long lasting. Strength is not about lifting weights, it’s an internal sensation and I do I stronger in my daily day routine and less stiff and with less pain.

Catarina - UK

“This course helped me understand my spine in a way no one ever explained before.”

I’ve been dealing with lower back pain and stiffness, especially since menopause, and nothing really seemed to help long term. What made the Spine Movement Lab different was not just the exercises — it was the education. Going through the explanatory videos helped me finally understand how my spine works, why it was feeling the way it did, and what I could actually do about it.

I started moving differently, not just during the sessions, but in everyday life. The pain began to ease, and I felt more connected and confident in my body. This course truly changed how I see and care for myself. I really appreciated how Ana Rita makes learning part of the healing.

Chris- Australia

“After just a couple of weeks, I noticed a huge shift in how my spine was moving — and more importantly, how it was feeling.”

I’ve just completed the Spine Movement Lab and, although I’ve always been active, I never really gave my spine specific attention in my training. As an ultra marathon runner I started to struggle with achy back and even hip pain on the days after a competition. Plus I am a healthcare worker that spends a lot of time seated and some days the sensation of stiffness started to be unbearable. And since entering in the journey of menopause this aches became more prevalent and some days even more intense. I had moments where I was really worried that I might have to stop running. But This course changed that. I made this course and repeated each class more than once before moving into the next one and I found that it gave me more awareness and foundational work to move into the following classes.

I love the breath section. We all take breathing for granted and thanks to this course I realised issues with my breathing pattern and I am now actively working in improving. And I do feel some difference in my breathing since I started to retrain my breath.

The structure of the videos made it easy to follow from home, and Ana’s explanations are incredibly clear — even during more detailed movements, I could follow just by listening.

Once I finished the course, I knew that this was something to maintain, so I have been doing the classes in repeat until she launches her App.

But to be honest, this isn’t just a mobility course — it’s essential work for anyone who wants to age with more ease and less pain, especially if a woman is navigating menopause.