Hips & Lower Back

For people who sit a lot: loosen hip flexors, glutes and back.

1. 1

   Cat-Cow10 reps

   Get on all fours: hands under shoulders, knees under hips.

   → Slowly, with your breath

2. 2

   Half-Kneeling Hip Flexor Stretch45 sec per side

   Half-kneel with the back knee on a soft surface.

   → Avoid arching your lower back

3. 3

   Figure-Four Glute Stretch45 sec per side

   Lie on your back, knees bent, cross one ankle over the other knee.

   → Shoulders stay relaxed on the floor

4. 4

   90/90 Hip Switches8 reps

   Sit tall with both knees bent at 90°, one in front, one to the side.

   → Torso tall

5. 5

   Glute Bridge12 reps

   Lie on your back, knees bent, feet hip-width.

   → Push through your heels

6. 6

   Child's Pose60 sec

   Kneel and sit your hips back toward your heels.

   → Wider knees = more room

Hold stretches calmly until you feel a clear but comfortable pull – no bouncing. Perform dynamic drills slowly and with control.

General flexibility training, not therapy. Stop if it hurts and see a doctor.