If your back, hips, or glutes feel tight, you do not need a long routine. These three beginner-friendly moves are a simple place to start.
Watch the walkthrough, then follow the steps below.
Move slowly. This is gentle mobility, not a workout. Nothing should feel sharp. If you feel pain traveling down your leg, stop and tell us at your next visit.
1. Cat-cow
10 slow reps · hands and knees
Start on your hands and knees, preferably on a yoga mat. Gently round through the spine, then go the opposite way. Breathe with it.
This is mobility, not a stretch you hold.
2. Knees to chest
30 seconds · 3 times · on your back
Lie on your back. Gently draw both knees in toward your chest. Hold 30 seconds. Repeat 3 times. Keep it easy. No forcing.
3. Figure-four glute stretch
30 seconds each side · on your back
Lie on your back. Cross one ankle over the opposite knee. Reach through and pull that thigh toward you. You should feel it in the glute. Hold 30 seconds, then switch sides.
Stay gentle the whole time.
When to stop
Stop if anything feels sharp, or if pain travels down the leg. Mention it at your next visit.
This is general education, not a diagnosis or a treatment plan.
Now accepting new patients
Book: https://tuttstreetfamilychiropractic.com/welcome/
Call: 250-486-0062
Tutt Street Family Chiropractic, Kelowna, BC
