Morning Stretching Routine

Описание: Start your day PAIN-FREE! This gentle MORNING ROUTINE is specifically designed to decompress the SPINE and release tension in the lower back, HIPS, and SHOULDERS. Whether you sit at a desk all day or wake up feeling stiff, these physical-THERAPIST-approved stretches will help you move with ease. No equipment needed—just a few minutes to prioritize your mobility.

Recommended "Starter" Stretches

1. Cat-Cow: To improve SPINAL flexibility.
Child’s Pose: To lengthen the lower back muscles.

2. Knee-to-Chest: To release tension in the hips and glutes.

3. Bird-Dog: To engage the core and stabilize the spine.

timestamps:
[00:05] - Introduction: Overview of the routine designed to relieve back pain and stiffness.
[00:18] - Knee-to-Chest Stretch: Gently pulling the knee to the chest to promote flexibility and release lower back tension.
[00:49] - Pelvic Tilts: Engaging the core and rocking the pelvis to coordinate breath with spinal movement.
[01:12] - Cat-Cow Stretch: Moving between arching and rounding the spine to increase spinal mobility.
[02:11] - Thread the Needle: A stretch targeting the upper back and shoulders to alleviate mid-back pain.
[03:21] - Low Lunge (Hip Flexor Stretch): Stepping forward into a lunge to intensify the stretch in the hips.
[04:31] - Seated Forward Fold: Lengthening the spine and stretching the hamstrings and lower back.
[06:05] - Single Knee-to-Chest: Isolating each side of the lower back for targeted tension release.
[07:02] - Full Body Stretch: Extending arms and legs to create space in the spine and finish the routine
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