Back Day Mobility Routine | Fix Tight Lower & Upper Back | 8 Week Stretch Series Week 6

Описание: Welcome to Week 6 of the 8-Week Stretch Series — Back Day.

This session is designed to restore your entire back line — from your lower back and hips to your thoracic spine and shoulders.

Whether your back feels tight from:
Heavy lifting
Deadlifts or squats
CrossFit or HYROX training
Long hours sitting
Travel or desk posture

This session will help you decompress, rotate, and restore mobility safely.
We start with 3 minutes of breathwork to calm the nervous system before moving into controlled rotations, hip openers, and spinal extension work.
Each position is held for 1–2 minutes per side to allow real tissue release and nervous system reset.

Do this 2–4x per week on back training days or recovery days and you’ll feel the difference in your posture, movement, and lifting.
🎯 What This Session Targets
Lower back tension
Thoracic spine rotation
Lats & mid-back
Hip mobility
Adductors
Posterior chain stiffness

🧘‍♂️ Pose List & Focus
(Hold 1–2 minutes per position, per side)
Intro & Breathwork
Child’s Pose – spinal decompression
Child’s Pose Side Stretch (R/L) – lats & QL
Child’s Pose with Twist (R/L) – thoracic rotation
Seated Cat/Cow → Side Bend (R/L) – spinal articulation
Seated Twist (R/L) – mid-back mobility
Half-Kneeling Groin Stretch (R/L) – adductors & hips
Cat/Cow → Thread the Needle (R/L) – upper back release
Down Dog → Spiderman (R/L) – hips & rotation
Down Dog → Forward Fold → Toe Squat with Fold – posterior chain & ankles
Down Dog → Low Lunge + Overhead Reach → Easy Twist → Thoracic Twist (R/L)
Wide-Leg Forward Fold + Twist → Triangle (R/L) – hamstrings & spine
Standing Eagle Arms → Triceps Stretch (R/L) – upper back & shoulders
Down Dog → Pigeon → Stag Twist (R/L) – hips & lumbar spine
Down Dog → Extended Pigeon with Twist (R/L) – glutes & thoracic rotation
Diamond – adductors
Reverse Table – chest & shoulders
Butterfly – hips
Happy Baby – lumbar decompression
Reclined Twist (R/L) – integration
Prop: Block recommended

🕒 Chapters
00:00 – Welcome & breathwork
00:35 – Child’s Pose
02:20 – Child’s Pose Side Stretch R/L
03:20 – Child’s Pose with Twist R/L
4:20 – Seated Cat/Cow → Side Bend R/L
4:50 – Seated Twist R/L
7:00 – Half-Kneeling Groin Stretch R/L
8:20 – Cat/Cow → Thread the Needle R/L
10:00 – Down Dog → Spiderman R/L
13:00 – Down Dog → Forward Fold → Toe Squat
14:50 – Down Dog → Low Lunge + Twists R/L
19:40 – Wide-Leg Fold + Twist → Triangle R/L
22:40 – Standing Eagle Arms → Triceps Stretch R/L
25:50 – Down Dog → Pigeon → Stag Twist R/L
32:00 – Extended Pigeon with Twist R/L
35:10 – Diamond
36:10 – Reverse Table
37:40 – Happy Baby
38:40 – Reclined Twist
40:50 – Close