Give your lower back a break by loosening the hips and adding a touch of lateral core strength.
Wide Leg Bend
Duration: 00:30
Fold forward with legs wide to stretch your hamstrings, hips, and lower back.
Difficulty: Beginner
Instructions
- Stand with feet wide and toes pointing forward.
- Hinge at your hips to fold forward, lowering your torso toward your legs.
- Relax your head, neck, and arms, aiming to place your palms on the floor.
Tips
- Lengthen through your spine as you fold.
- Keep legs straight but avoid locking your knees.
- Hold ankles and draw your head closer if you want more stretch.
Adjustments
- Rest hands on shins or blocks if the floor feels far away.
Kneeling Psoas
Duration: 01:00
Lengthen your hip flexors and side body with a kneeling psoas stretch that feels incredible after long sitting sessions.
Difficulty: Beginner
Instructions
- Kneel with knees hip-width apart, then step one foot forward so both knees are bent at ninety degrees.
- Raise the arm opposite your front leg overhead while the other hand rests on your hip.
- Press your hips forward and reach up and slightly over with the lifted arm to open through the front of the hip and side body.
- Hold for a few breaths, then switch sides.
Tips
- Stack your front knee over the ankle for stability.
- Keep the core engaged so the stretch stays supportive, not saggy.
Adjustments
- Cushion your back knee with a folded mat or pillow if it feels sensitive.
Leaning Figure Four
Duration: 01:00
Lean back in a figure four seat to stretch your glutes and lower back while staying supported.
Difficulty: Beginner
Instructions
- Sit with legs extended and hands planted behind you for support.
- Cross one ankle over the opposite thigh just above the knee.
- Slide the bottom foot toward you until the knee is bent and the foot is flat, keeping your chest lifted.
- Hold the stretch while breathing steadily, then switch sides.
Tips
- Keep your arms long and chest open to intensify the stretch.
Adjustments
- Scoot your supporting foot farther away for a lighter stretch, or closer for more sensation.
Hurdler
Duration: 00:45
Set up like a hurdler and fold forward to stretch your hamstrings, calves, and hips with precision.
Difficulty: Beginner
Instructions
- Sit tall with legs extended, then bend one leg and place the sole against the inner thigh of the other leg.
- Reach through the spine and hinge forward from the hips toward the extended foot.
- Hold the foot, ankle, or shin while breathing into the stretch, then switch sides.
Tips
- Lead with your chest rather than rounding your back.
- Keep the extended leg engaged and the foot flexed without locking the knee.
Adjustments
- Use a strap or towel around your foot if your hands do not reach comfortably.
- Soften the knee of the extended leg if you need less intensity.
Quad Stretch
Duration: 00:45
Stretch your quads by tucking one foot beside you and leaning back into a deep, satisfying release.
Difficulty: Beginner
Instructions
- Sit with legs extended, then bend one knee and draw the heel back toward your glute.
- Hold the ankle and tuck the foot directly under your hip.
- Lean back onto your elbows or as far as comfortable while breathing into the stretch.
Tips
- Keep your hips, knees, and ankles in one line.
- Make sure the foot stays tucked under your glute rather than flaring out to the side.
Adjustments
- Loop a strap around your foot if reaching the ankle feels tough.
- Lie on your side and pull the foot toward you for a softer variation if your knees are sensitive.
Elbow Side Plank
Duration: 00:30
Hold a powerful side plank on your forearm to challenge your obliques and shoulder stability.
Difficulty: Beginner
Instructions
- Lie on one side with legs extended and feet stacked.
- Place your bottom elbow under your shoulder, forearm flat on the floor.
- Engage your core and lift your hips to form a straight line from head to heels while the top hand rests on your hip.
- Hold with steady breathing, then switch sides halfway through.
Tips
- Keep hips high and stacked so your body stays aligned.
Adjustments
- Drop your bottom knee to the floor if you want extra support.
Figure Four Twist
Duration: 01:00
Melt into a figure four twist to open your hips and give your spine a refreshing rotation.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet on the floor.
- Cross one ankle over the opposite thigh just above the knee.
- Allow both legs to drop toward one side until your top foot and bottom knee settle toward the floor.
- Keep shoulders grounded and breathe into the twist before switching sides.
Tips
- Let gravity do the work; no need to force the rotation.
- Keep both shoulders pressing into the mat for a juicy spinal release.
Adjustments
- Slide a pillow under your top foot or bottom knee if the floor feels far away.
Note how your hips feel afterward and schedule this unlock whenever your back needs extra space.
