Templates

Back and mobility in 10 minutes

These calm exercises for your back, hips and shoulders fit well after sitting for a long time, for example. You only need a mat or blanket and move within a comfortable range.

The template

Steps

Lay a mat or blanket on the floor.
Cat-cow on hands and knees: 10 slow reps.
Child's pose: breathe calmly for 30 seconds.
Open your upper back lying on your side: 5 reps per side.
Hip flexor stretch in a half-kneeling position: 30 seconds per side.
Slow pelvic tilts lying on your back: 10 reps.
Lying on your back, let your knees sink gently to one side: 30 seconds per side.
Move only within a comfortable range and skip any exercise that hurts.

How to use this template

Open the template in the app and pick a version if there is more than one.
Adjust the steps and items: add, reword or delete them.
Schedule the routine at a fixed time and check off the steps one after another.

Frequently asked questions

Which exercises are included?

Cat-cow on hands and knees, child's pose, opening your upper back lying on your side, a half-kneeling hip flexor stretch, slow pelvic tilts on your back, and letting your knees sink gently to one side.

What if an exercise hurts?

The template is clear: move only within a comfortable range and skip any exercise that hurts. If discomfort persists, ask a doctor for advice rather than relying on a template.

All templates in this category

You can adapt this template to your day in the app.

Open in the app