Follow along · English · Workout 11
10-minute back mobility & stretch workout
Make room for comfortable movement after sitting. This follow-along routine starts with standing side reaches, moves through gentle spinal mobility and floor stretches, and finishes with easy knee rolls. Choose a range that feels comfortable throughout.
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Your session
Standing preparation
Gentle alternating side reaches, followed by standing spinal roll-ups with soft knees.
Main training
Eight 45-second movement or stretch intervals, with 15-second recovery: roll-ups, cat–cow, thread-the-needle, child’s pose to cobra, both low-lunge sides, child’s pose and a seated forward fold.
Finish
One minute of gentle supine knee rolls. Training runs from 0:06 to 10:06.
After training
A separate 33.47-second introduction to the personalised Back Blueprint.