Cat Cow Stretch for Low Back Pain

Start on all fours with the spine and neck in a neutral position. The back should be flat like a tabletop. Eyes should look straight down to the ground. Inhale, drop the belly down and slowly lift the neck and head up. This is the cow half of the pose—picture a...

Air Squats to Warm up the Lower Body

Stand with your legs shoulder-width apart and arms at your side Slowly lower your glutes (buttocks) toward the ground as you lift your arms in front of you to shoulder level – aim to keep your knees in line with your feet As you squat, keep a neutral spine and...
Chin Retraction Stretch

Chin Retraction Stretch

Chin retraction helps restore normal head position on top of the spine, allowing the neck muscles to relax and correct posture. This stretch also reminds you of proper neck posture and where your head should be relative to your neck and shoulders. Pull your entire...
The Bridge Stretch

The Bridge Stretch

This exercise helps to build strength in your glutes and lower back, helping to support the SI joint. To perform this exercise; Lie on your back with your knees bent and the arms against the body and palms against the floor. Squeeze the buttocks and raise the hips off...
The Pelvic Tilt

The Pelvic Tilt

When you’re suffering from lower-back pain, you might feel as if your entire pelvic area is immovable. This stretch can help you start to bring some movement back to this area gently. Begin by lying on the floor with your knees bent and feet flat on the floor...
Arm Loosen up Stretch

Arm Loosen up Stretch

Warming up is the most important and indispensable part of every workout. Stand with your legs straight Place your feet at shoulder-width Hands raised to shoulder height Perform dynamic forearm rotation at the elbow 30 seconds inwards, then 30 seconds...