Spinal Mobility and Hip Flexor Routine
Recommended Frequency:
Every day
You can customize this routine to suit your needs, so anything you don't like, change or skip it!
Cat-Cow Stretch
A dynamic stretch that introduces motion into the spine, improving overall spinal mobility. This stretch is generally suitable for most back pain conditions when performed within a pain-free range.
Begin on your hands and knees in a tabletop position, with your wrists directly under your shoulders and knees under your hips.
Repeat the Cat-Cow sequence 10 times, moving smoothly between the two poses.
Cat pose
Round your back towards the ceiling, tucking your chin to your chest and your tailbone under. Hold for 5-10 seconds.
Cow pose
Arch your back, lifting your chest and tailbone towards the ceiling while letting your belly sink towards the floor. Hold for 5-10 seconds.
Hip Flexor Stretch
A stretch targeting the hip flexor muscles, which can contribute to lower back pain when tight. This stretch is generally suitable for most back pain conditions but should be performed within a pain-free range.
Begin in a kneeling position on a comfortable surface.
Repeat the hip flexor stretch two more times on each side, for a total of three sets per side.
Right hip flexor stretch
Step your left foot forward into a lunge position, keeping your right knee on the ground. Lean forward onto your left foot until you feel a stretch in the front of your right hip. For a deeper stretch, engage your right glute muscle. Hold for 20 seconds.
Left hip flexor stretch
Return to the starting position and repeat on the other side. Step your right foot forward and stretch the left hip flexor. Hold for 20 seconds.
- 💪Improved Spinal MobilityThis dynamic stretch helps improve overall spinal mobility by gently moving the spine through flexion and extension.
- 💪Muscle RelaxationThe Cat-Cow stretch can help relax tense back muscles and relieve minor back pain.
- 💪Hip Flexor FlexibilityThis stretch helps improve flexibility in the hip flexor muscles, which can contribute to lower back pain when tight.
- 💪Improved PostureStretching the hip flexors can help improve overall posture, potentially reducing strain on the lower back.
What do I need to start this routine?