Back in Motion
Back in Motion is a 6-minute dynamic stretch routine designed to unlock your spine, ease tension, and get your body moving again. You’ll flow through six back-focused movements, each performed for around a minute, targeting the areas that stiffen up from sitting, training, or daily stress. Use it as a daily reset — to start the day loose, wind down after a session, or break up long periods at your desk. Simple, effective, and done in 6 minutes flat.
1 – Cat-Cow Stretch
Start on all fours with your hands under your shoulders and knees under your hips. Inhale as you drop your belly, lift your chest, and tilt your pelvis forward (Cow). Exhale as you round your spine, tuck your chin, and draw your belly button toward your spine (Cat). Move slowly with your breath. This flowing stretch improves spinal mobility, eases tension in the back, and gently wakes up the core and nervous system.
2 – Seated Window Wipers
Sit upright on the floor with your hands behind you for support, knees bent and feet flat, slightly wider than hip-width. Slowly drop both knees to one side, rotating through the hips and lower back, then bring them back to center and over to the other side. Keep the movement smooth and controlled. This stretch improves hip mobility, activates the core, and releases tension through the lower back and spine.
4 Alternating back stepping lunges
Step one foot back and lower your body until both knees are bent at roughly 90 degrees. Keep your chest lifted, core braced, and front knee stacked over the ankle. Push through your front heel to return to standing. Keep the movement smooth and controlled—avoid leaning forward or letting the front knee collapse in. Adjust depth and tempo to match your ability.
3 Bridge roll downs
Lie on your back with knees bent, feet flat, and arms by your sides. Press through your heels to slowly peel your spine off the floor one vertebra at a time until your hips are lifted. At the top, squeeze your glutes, then roll back down with control—think of melting your spine into the floor segment by segment. Keep your breath steady and core engaged throughout. Move slowly to feel each part of your back release.
5 Push up with hand lift
Start in a strong plank position—body in a straight line, core engaged, and hands under shoulders. Lower your chest to the floor with control. At the bottom, briefly lift both hands off the ground, keeping your torso steady. Place hands back down and push up to the start. Focus on tension through your core and glutes to avoid sagging or arching. Adjust hand width or tempo to suit your level.
6 Back raise
Lie face down with arms by your sides or fingertips lightly behind your ears. Engage your glutes and lift your chest slightly off the ground, keeping your neck long and eyes down. Pause at the top, then lower with control. Focus on squeezing your shoulder blades and using your lower back, not pushing through your hands or feet. Keep the movement small and steady—less is more here.