Templates

Back and mobility in 10 minutes – Everyday template

Calm exercises for your back, hips and shoulders, for example after sitting for a long time.

This short routine combines calm exercises for your back, hips and shoulders. It fits well into a break after sitting for a long time, and you only move within a comfortable range.

The template

Steps

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

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

Open in the app