Folded decompression arc
RecoveryBeginner
Child's Pose
A calming back and hip opening position for decompression and breath-led reset.
lower backhipslats
Spinal Mobility
Cat Cow
A gentle spinal mobility drill that restores motion through the back and ribs.
Segmented spine wave
Difficulty
Beginner
Prescription
6-8 slow reps
Targets
lower back, upper back, spine
Use cases
morning stiffness, general tightness, desk reset
Benefits
- Improves spinal segmentation
- Reduces morning stiffness
- Encourages relaxed breathing
Step-by-step instructions
- 1.Start on all fours with hands under shoulders and knees under hips.
- 2.Exhale as you round through your spine and gently tuck the pelvis.
- 3.Inhale as you extend through the chest and reach the tailbone back.
- 4.Move slowly and let the breath set the pace.
Featured Routine
Daily Back Reset
A clean five-part sequence to restore movement quality after sitting, travel, or low-variation days.
8 minutes
Daily mobility and posture reset
Step 1
Cat Cow
6 slow reps
Step 2
Child's Pose
4 breaths
Step 3
Glute Bridge
8 reps
Step 4
Bird Dog
4 reps per side
Step 5
Hip Flexor Stretch
30 seconds per side
Related Exercises
Build a stronger movement stack around this drill
Ribcage rotation axis
Spinal MobilityBeginner
Thoracic Rotation
An upper-back mobility drill that restores rotation and reduces desk-driven stiffness.
upper backribsshoulders
Pelvic control tilt
ControlBeginner
Pelvic Tilt
A simple control drill that helps you learn how to move the pelvis without spinal strain.
pelvislower backcore
Coaching
Exercises work best when they fit your routine, tolerance, and goals
If you want more than a library, coaching helps organize the right drills into a personalized movement strategy built around your week.