Folded decompression arc
RecoveryBeginner
Child's Pose
A calming back and hip opening position for decompression and breath-led reset.
lower backhipslats
Mobility
Hamstring Stretch
A gentle posterior-chain mobility drill for tight hips and restricted forward bending.
Posterior chain reach
Difficulty
Beginner
Prescription
30 seconds per side
Targets
hamstrings, hips, posterior chain
Use cases
sciatic area, morning stiffness, hips
Benefits
- Improves posterior-chain length
- Supports forward bending
- Useful for hip-dominant stiffness
Step-by-step instructions
- 1.Lie on your back and bring one leg up with a soft knee bend.
- 2.Hold behind the thigh or use a strap around the foot.
- 3.Straighten the knee only as far as the pelvis can stay neutral.
- 4.Breathe steadily and avoid pulling into discomfort.
Featured Routine
Morning Mobility Sequence
A calmer start-of-day progression for people who feel rigid or compressed after sleep.
7 minutes
Morning stiffness and gentle spinal motion
Step 1
Cat Cow
8 reps
Step 2
Child's Pose
5 breaths
Step 3
Hamstring Stretch
30 seconds per side
Step 4
Pelvic Tilt
8 reps
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
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.