← All routines
Long day sitting
Unfold your back and hips
Sitting for a long time shortens your hips and compresses your lower back. This routine relaxes them on the floor, five movements to unfold it all.
~5 min · 5 movements · on the floor
Cat-cow
0:40Mobilizes the entire spine and relieves lumbar tension.
Psoas stretch
1:00Stretches the hip flexors, often tight in groin pain and responsible for an anterior pelvic tilt.
Figure 4 stretch
1:00Stretches the deep hip muscles and glutes, which often tighten from prolonged sitting.
Knee drop twist
1:00Unlocks the spine through rotation and releases accumulated tension in the back and sides.
Knees to chest
0:45Immediately releases the lower back by decompressing the spine.