Back Stretching
Child’s Pose | Set up: Start on your hands and knees on the floor. Stretch: Push your hips back toward your heels while sliding your hands forward, bringing your chest down toward the floor. Relax into the stretch and sit your hips as close to your heels as you comfortably can. Target: Complete 3 sets, holding the stretch for 20 seconds each time. |
Side Bending Child’s Pose | Set up: Start on your hands and knees on the floor. Separate your knees wider than your chest and stretch your arms out long in front of you, resting your forehead on the floor. Take a deep breath. Side Stretch: Walk your hands over as far as you can to one side. Pause for the stretch, then walk your hands back through the center and over to the other side. Target: Complete 3 sets, holding the stretch on each side for 20 seconds. |
Cat/Cow | Set up: Start on your hands and knees on the floor. Stack your wrists right under your shoulders and keep your knees bent at a 90-degree angle under your hips. Move: Slowly arch your back upward toward the ceiling (like a cat), tucking your chin. Then, smoothly reverse it by letting your belly sink toward the floor while gently lifting your head to look forward. Target: Do 10 full reps, pausing for 3–5 seconds at the top and bottom of each move. |
Thread the Needle | Set up: Start on your hands and knees on the floor, then sit your hips back toward your heels. Thread & Twist: Reach one arm underneath your body and slide it across the floor to the opposite side, letting your shoulders gently twist along with the movement. Target: Do 5 reps on each side, holding the twist for 3–5 seconds each time. |
Open Books | Set up: Lie on your side with your bottom leg out straight and your top leg bent at a 90-degree angle resting on the floor. Stack your arms straight out in front of you with your palms together. Open & Twist: Slowly lift your top arm up across your body toward the floor on the opposite side, letting your chest open and upper body rotate naturally. Keep your top knee glued to the floor and only open your arm as far as you can without arching your lower back. Target: Do 2 sets of 10 reps on each side, holding the open stretch for about 3 seconds each time. |
Piriformis Stretch | Set up: Lie on your back with your knees bent and feet flat on the floor. Cross one leg over your opposite knee so your legs make a "4" shape. Pull: Grab the back of your bottom thigh and pull that leg in toward your chest until you feel a good stretch in your hip and glute. Keep your lower back pressed flat against the floor. Target: Complete 3 sets on each side, holding the stretch for 20 seconds each time. |