Mobility Workout
Lower Back Mobility Routine
Relieve lower back tension and build spinal mobility with this gentle 10-minute routine. Lower back pain is the most common musculoskeletal complaint worldwide, and in most cases it's driven by stiffness rather than injury. Tight hip flexors pull your pelvis forward, weak glutes fail to support your spine, and a stiff thoracic spine forces your lumbar region to compensate for rotation it shouldn't handle. This routine addresses all three drivers. You'll start with cat-cow to gently warm the spine, move through decompression positions like child's pose and knees-to-chest, release the hip flexors and glutes with targeted stretches, and finish with gentle extension to restore balance. Every position is floor-based and gentle — nothing here will aggravate an existing issue. Do this first thing in the morning if you wake up stiff, after a long day of sitting, or anytime your lower back feels locked up. Suitable for all fitness levels. If you have a diagnosed disc injury or acute pain, consult your physio before starting any new routine.
Workout Breakdown
More Mobility Workouts
The Original 34 Mat Exercises from Joseph Pilates
The complete sequence of 34 exercises from Joseph Pilates' original mat work, as outlined in Return to Life Through Contrology. This is the foundational Pilates mat routine — each exercise flows into the next, building core strength, flexibility, and body control. Follow along with each movement at your own pace. Suitable for intermediate to advanced practitioners; beginners should work with a qualified instructor to learn modifications.
Upper Body Stretch Routine
A beginner-level mobility workout designed to be completed in 10 min. Neck tilts 30s/side → shoulder circles 45s → cross body stretch 30s/side → overhead tricep 30s/side → chest opener 45s → lat stretch 30s/side → wrist stretches 60s → child's pose reach 60s → eagle arms 30s/side. Follow the guided timer through each step — press play and let the timer tell you what to do and when. No guesswork needed.
Thoracic Spine Mobility Routine
A intermediate-level mobility workout designed to be completed in 10 min. Cat-cow 60s → thread the needle 45s/side → open book 45s/side → foam roller extension 60s → wall angels 60s → prone Y-T-W raises 30s each → seated rotation 45s/side. Follow the guided timer through each step — press play and let the timer tell you what to do and when. No guesswork needed.