Segmented spine wave
Spinal MobilityBeginner
Cat Cow
A gentle spinal mobility drill that restores motion through the back and ribs.
lower backupper backspine
Recovery
Child's Pose
A calming back and hip opening position for decompression and breath-led reset.
Folded decompression arc
Difficulty
Beginner
Prescription
4-6 breaths
Targets
lower back, hips, lats
Use cases
morning stiffness, general tightness, sciatic area
Benefits
- Creates a calming reset
- Opens the hips and ribs
- Supports recovery between sessions
Step-by-step instructions
- 1.Kneel and sit your hips back toward your heels.
- 2.Reach your arms forward and let your chest soften toward the floor.
- 3.Breathe into the sides of the ribs and back body.
- 4.Shift slightly side to side if one area feels more restricted.
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
Front-hip opening arc
MobilityBeginner
Hip Flexor Stretch
A front-of-hip opener that is useful after long sitting or limited movement days.
hipship flexorsfront body
Posterior chain reach
MobilityBeginner
Hamstring Stretch
A gentle posterior-chain mobility drill for tight hips and restricted forward bending.
hamstringshipsposterior chain
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.