Segmented spine wave
Spinal MobilityBeginner
Cat Cow
A gentle spinal mobility drill that restores motion through the back and ribs.
lower backupper backspine
Exercise Library
Find the right movement for the back pain pattern you are working on
Search the guided exercise library by target area, difficulty, and category, then move into details when you want more context.
Folded decompression arc
RecoveryBeginner
Child's Pose
A calming back and hip opening position for decompression and breath-led reset.
lower backhipslats
Cross-body balance line
Core ControlIntermediate
Bird Dog
A trunk control drill that builds coordination between the hips, core, and shoulders.
coregluteslower back
Posterior chain bridge
Strength ResetBeginner
Glute Bridge
A hip extension pattern that helps balance sitting-heavy days with posterior-chain work.
gluteshipslower back
Core brace pathway
Core ControlIntermediate
Dead Bug
A controlled core exercise that helps organize the pelvis and ribcage during movement.
corepelvislower back
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
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
Wall-supported reach
Posture ResetIntermediate
Wall Angels
A posture-focused drill for upper-back extension, shoulder positioning, and rib control.
upper backshouldersribs