Exercises

Neck

  • Chin Tuck

Shoulders

  • Cobra Stretch (Prone Extension)

    One of the most effective ways to counteract stiffness caused by too much sitting. Cobra Stretch — Quick Guide Some people feel slightly stiff on the first few reps—this often improves as the movement repeats. LINK EXERCISE VIDEO WHEN TO BE CAUTIOUS You may want to modify or avoid this if: • The movement increases…

Upper Back

  • Glute Bridge (Hip Lift)

    One of the most effective ways to take pressure off your lower back by improving glute strength. Glute Bridge — Quick Guide • Best for: Low back pain, weak glutes, hip stiffness • Reps: 8–12 reps, 2–3 sets • Frequency: 1–2x daily • Difficulty: Easy–Moderate • Time: 2–4 minutes Some people feel cramping in the…

  • Gluteal (Glute) Stretch

    A simple way to reduce tension in the glutes and ease pressure on the lower back and hips. Gluteal Stretch — Quick Guide LINK EXERCISE VIDEO WHEN TO BE CAUTIOUS You may want to avoid or modify this exercise if: • The movement causes sharp hip or back pain • You feel pain travelling down…

  • Cobra Stretch (Prone Extension)

    One of the most effective ways to counteract stiffness caused by too much sitting. Cobra Stretch — Quick Guide Some people feel slightly stiff on the first few reps—this often improves as the movement repeats. LINK EXERCISE VIDEO WHEN TO BE CAUTIOUS You may want to modify or avoid this if: • The movement increases…

  • Child’s Pose (Knee-Folded Rest Position

    A gentle position to ease spinal tension, reduce muscle guarding, and help your back settle. Child’s Pose — Quick Guide LINK Exercise Video WHEN TO BE CAUTIOUS  If unsure, seek professional advice. HOW TO DO THE EXERCISE Follow these steps: 3 PICS OF ME DOING THE EXERCISE WHAT THIS EXERCISE HELPS WITH Child’s Pose is…

  • Cat/Cow Stretch

    A gentle way to move your spine through flexion and extension, to reduce stiffness and improve control Cat / Cow — Quick Guide This exercise can be a bit tricky to coordinate at first but improves with practice. LINK EXERCISE VIDEO WHEN TO BE CAUTIOUS You may want to avoid this exercise if: • The…

Lower Back

  • Glute Bridge (Hip Lift)

    One of the most effective ways to take pressure off your lower back by improving glute strength. Glute Bridge — Quick Guide • Best for: Low back pain, weak glutes, hip stiffness • Reps: 8–12 reps, 2–3 sets • Frequency: 1–2x daily • Difficulty: Easy–Moderate • Time: 2–4 minutes Some people feel cramping in the…

  • Gluteal (Glute) Stretch

    A simple way to reduce tension in the glutes and ease pressure on the lower back and hips. Gluteal Stretch — Quick Guide LINK EXERCISE VIDEO WHEN TO BE CAUTIOUS You may want to avoid or modify this exercise if: • The movement causes sharp hip or back pain • You feel pain travelling down…

  • Cobra Stretch (Prone Extension)

    One of the most effective ways to counteract stiffness caused by too much sitting. Cobra Stretch — Quick Guide Some people feel slightly stiff on the first few reps—this often improves as the movement repeats. LINK EXERCISE VIDEO WHEN TO BE CAUTIOUS You may want to modify or avoid this if: • The movement increases…

  • Child’s Pose (Knee-Folded Rest Position

    A gentle position to ease spinal tension, reduce muscle guarding, and help your back settle. Child’s Pose — Quick Guide LINK Exercise Video WHEN TO BE CAUTIOUS  If unsure, seek professional advice. HOW TO DO THE EXERCISE Follow these steps: 3 PICS OF ME DOING THE EXERCISE WHAT THIS EXERCISE HELPS WITH Child’s Pose is…

  • Cat/Cow Stretch

    A gentle way to move your spine through flexion and extension, to reduce stiffness and improve control Cat / Cow — Quick Guide This exercise can be a bit tricky to coordinate at first but improves with practice. LINK EXERCISE VIDEO WHEN TO BE CAUTIOUS You may want to avoid this exercise if: • The…